Exercise Comparison
Alternating Kettlebell Press vs Cable Internal Rotation
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.
Cable Internal Rotation
Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
Slowly go back to the initial position.
Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Verdict
Both exercises target the shoulders. Alternating Kettlebell Press is a intermediate exercise using kettlebells, while Cable Internal Rotation is beginner and uses cable. Choose Cable Internal Rotation if you're looking for a more accessible option, or Alternating Kettlebell Press for a greater challenge.