Exercise Comparison
Alternating Deltoid Raise vs Two-Arm Kettlebell Jerk
Side-by-Side
Muscle Analysis
Shared
Only in Two-Arm Kettlebell Jerk
Instructions
Alternating Deltoid Raise
In a standing position, hold a pair of dumbbells at your side.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
Return the weights to your side.
On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
Return the weights to the starting position and continue alternating to the front and side.
Two-Arm Kettlebell Jerk
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Two-Arm Kettlebell Jerk is intermediate and uses kettlebells. Choose Alternating Deltoid Raise if you're looking for a more accessible option, or Two-Arm Kettlebell Jerk for a greater challenge. Two-Arm Kettlebell Jerk is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.