Exercise Comparison
Alternating Kettlebell Press vs Dumbbell Lying One-Arm Rear Lateral Raise
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Kettlebell Press
Only in Dumbbell Lying One-Arm Rear Lateral Raise
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.
Dumbbell Lying One-Arm Rear Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbell to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Kettlebell Press is a intermediate exercise using kettlebells, while Dumbbell Lying One-Arm Rear Lateral Raise is intermediate and uses dumbbell. Choose Alternating Kettlebell Press if you have access to kettlebells, or Dumbbell Lying One-Arm Rear Lateral Raise if you prefer dumbbell. Alternating Kettlebell Press is a compound movement working multiple joints, making it better for overall strength. Dumbbell Lying One-Arm Rear Lateral Raise isolates the target muscle for focused development.