Dumbbell vs Cable Lateral Raises for Lateral Deltoid Hypertrophy

An experimental study exploring which is better for muscle growth.

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This study compared the effects of dumbbell and cable lateral raises on lateral deltoid muscle thickness in resistance-trained individuals. The research aimed to determine if the different resistance profiles of these exercises would lead to varying hypertrophic outcomes.

Key Points

• Aim: To compare dumbbell versus cable lateral raises for lateral deltoid hypertrophy

• Participants: 24 resistance-trained men and women (16 men, 8 women)

• Duration: 8-week intervention

• Design: Within-participant design, with each arm randomly assigned to either dumbbell or cable lateral raises

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Delt Raises: How Different Hand Grips and ROM Used Can Effect Muscle Activation

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Methods

• Participants performed 2 weekly resistance training sessions

• 5 sets of lateral raises to momentary failure per session

• Shoulder adduction/abduction range of motion (ROM) standardised between conditions

• Muscle thickness (MT) of proximal and distal lateral deltoid assessed via B-mode ultrasound

• Data were analysed using Bayesian framework with univariate and multivariate mixed-effect models

Results

• Univariate analyses showed 'moderate' support for the null hypothesis:

  • Distal lateral deltoid (Bayes Factor = 0.27)

  • Proximal lateral deltoid (Bayes Factor = 0.22)

• Multivariate analysis provided 'extreme' support for the null hypothesis (Bayes Factor < 0.01)

• Both conditions produced small or small to medium improvements based on resistance training specific thresholds

Practical Application

The study suggests that both dumbbell and cable lateral raises are similarly effective for increasing lateral deltoid muscle hypertrophy in resistance-trained individuals. This implies that either exercise can be used interchangeably in training programs targeting lateral deltoid growth.

Limitations

1. Relatively small sample size (24 participants)

2. Short intervention duration (8 weeks)

3. Limited to resistance-trained individuals, may not apply to beginners

4. Focused solely on muscle thickness, did not measure other hypertrophy indicators

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Delt Raises: How Different Hand Grips and ROM Used Can Effect Muscle Activation

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Key Takeaways

1. No significant difference in lateral deltoid hypertrophy between dumbbell and cable lateral raises

2. Both exercises are effective for lateral deltoid muscle growth

3. The resistance profile (ascending for dumbbells, descending for cables) did not significantly impact hypertrophic outcomes

4. The study challenges the hypothesis that training at longer muscle lengths (as in cable lateral raises) would provide superior hypertrophic benefits for the lateral deltoid

This research contributes to the ongoing debate about the influence of resistance profiles and muscle length on hypertrophy. It suggests that for the lateral deltoid, both dumbbell and cable lateral raises can be equally effective when performed with standardised ROM and to momentary failure.

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Reference

Larsen, S., Wolf, M., Schoenfeld, B. J., Sandberg, N. Ø., Fredriksen, A. B., Kristiansen, B. S., van den Tillaar, R., Swinton, P. A., & Falch, H. N. (2024). Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study. SportRχiv.