We Have to Talk About Lateral Raises

Summary by Krater

This video examines a scientific study comparing dumbbell and cable lateral raises for lateral deltoid hypertrophy and discusses its findings in the context of muscle length research.

From the video

Answers: Are cable lateral raises better than dumbbell lateral raises for side delt growth?

• dumbbell lateral raises
• cable lateral raises
• muscle hypertrophy
• lateral deltoid
• muscle length
• range of motion

Exercises

• dumbbell lateral raise · dumbbells · 5 sets of 12-16 reps
• cable lateral raise · cable · 5 sets of 12-16 reps
• barbell preacher curl · barbell
• cable preacher curl · cable
• leg extension · machine
• calf raise · machine

What it concludes

• Larsen et al. (2024) found that dumbbells and cables present similarly effective options for eliciting lateral deltoid hypertrophy in trained individuals.
• A single study is never definitive proof and additional studies are necessary to confirm findings.
• The study by Larsen et al. (2024) found no meaningful difference in side delt growth between dumbbell and cable lateral raises.
• Three studies on untrained subjects found greater overall muscle growth with lengthened partials versus full range of motion.
• Two studies in 2024 on trained individuals found lengthened partials to be similar to full range of motion.
• Making exercises harder at longer muscle lengths and using lengthened partials may not be superior in trained individuals, but they are not worse either.