Exercise Comparison
Alternating Kettlebell Press vs Cable Rear Delt Fly
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 Rear Delt Fly
Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
Pause at the end of the motion before returning the handles to the start position.
Verdict
Both exercises target the shoulders. Alternating Kettlebell Press is a intermediate exercise using kettlebells, while Cable Rear Delt Fly is beginner and uses cable. Choose Cable Rear Delt Fly 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. Cable Rear Delt Fly isolates the target muscle for focused development.