Exercise Comparison
Alternating Kettlebell Press vs Reverse Flyes With External 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.
Reverse Flyes With External Rotation
To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
The arms should be elevated until they are level with the head.
Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Kettlebell Press is a intermediate exercise using kettlebells, while Reverse Flyes With External Rotation is intermediate and uses dumbbell. Choose Alternating Kettlebell Press if you have access to kettlebells, or Reverse Flyes With External Rotation if you prefer dumbbell. Alternating Kettlebell Press is a compound movement working multiple joints, making it better for overall strength. Reverse Flyes With External Rotation isolates the target muscle for focused development.