Exercise Comparison
Alternating Kettlebell Press vs Seated Bent-Over Rear Delt Raise
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.
Seated Bent-Over Rear Delt Raise
Place a couple of dumbbells looking forward in front of a flat bench.
Sit on the end of the bench with your legs together and the dumbbells behind your calves.
Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Kettlebell Press is a intermediate exercise using kettlebells, while Seated Bent-Over Rear Delt Raise is intermediate and uses dumbbell. Choose Alternating Kettlebell Press if you have access to kettlebells, or Seated Bent-Over Rear Delt Raise if you prefer dumbbell. Alternating Kettlebell Press is a compound movement working multiple joints, making it better for overall strength. Seated Bent-Over Rear Delt Raise isolates the target muscle for focused development.