Exercise Comparison
Alternating Kettlebell Press vs External Rotation with Cable
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.
External Rotation with Cable
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Verdict
Both exercises target the shoulders. Alternating Kettlebell Press is a intermediate exercise using kettlebells, while External Rotation with Cable is beginner and uses cable. Choose External Rotation with Cable 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. External Rotation with Cable isolates the target muscle for focused development.