Exercise Comparison
Alternating Kettlebell Press vs Bent Over Dumbbell Rear Delt Raise With Head On Bench
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Kettlebell Press
Instructions
Alternating Kettlebell Press
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
Lower the pressed kettlebell to the starting position and immediately press with your other arm.
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Kettlebell Press is a intermediate exercise using kettlebells, while Bent Over Dumbbell Rear Delt Raise With Head On Bench is beginner and uses dumbbell. Choose Bent Over Dumbbell Rear Delt Raise With Head On Bench if you're looking for a more accessible option, or Alternating Kettlebell Press for a greater challenge. Alternating Kettlebell Press is a compound movement working multiple joints, making it better for overall strength. Bent Over Dumbbell Rear Delt Raise With Head On Bench isolates the target muscle for focused development.