Dumbbell vs Cable Lateral Raises: Which Is Best for Muscle Growth?
We know that when it comes to training for muscle growth, there is not a huge amount of use in splitting hairs over training variables. Especially when these variables deliver marginal differences in results (despite what the comment sections on socials say). However, if you have the basic foundations nailed, and you wish to optimise your programming, then paying attention to the latest research could set you up for success.
A new study has explored the differences between two common exercises on the gym floor: the dumbbell vs the cable lateral raise. While many will tout the benefits of the cable lateral raise over the dumbbell variation, new evidence suggests the results could be similar when it comes to muscle growth.
Here is the latest research breakdown and how to do each move so that you can make the executive decision in order to enhance your training efforts.
The Study
The study preprint, available on SportRχiv, aimed to compare the effects of dumbbell versus cable lateral raises on lateral deltoid hypertrophy in trained participants. It predicted that cable lateral raises would deliver superior muscle growth to dumbbells.
The Methods
24 experienced participants completed an 8-week programme.
Each arm was randomly assigned to either dumbbell or cable lateral raises.
Range of motion was standardised and matched.
Participants performed 2 sessions a week, each including 5 sets to failure.
Muscle thickness was measured.
Dumbbell vs Cable Lateral Raises: The Results
The researchers found that both dumbbell and cable lateral raises produced small to medium increases in lateral deltoid muscle thickness. Percentage changes ranged from 3.3 per cent to 4.6 per cent. Both exercises were effective and delivered comparable results.
'This study provides evidence of comparable hypertrophy in the lateral deltoid following eight weeks of training with either dumbbell or cable lateral raises in resistance-trained individuals,' concluded the researchers.
They continue to note that due to the short duration of the intervention, and the experienced level of the participants, it warrants further study with longer training durations and less experienced participants.
Dumbbell vs Cable Lateral Raises: Which is Best?
We should always choose an exercise based on our own needs and preferences, as well as the current evidence available. In light of the results of this study, you can choose whichever exercise best suits the equipment you have available to use and whichever you enjoy the most. However, here are some main differences between the moves along with how to do them:
Cable Lateral Raise
The cable lateral raise provides a "descending resistance profile". This means the resistance is greatest when the muscle is in a lengthened position (at the start of the lift). While the current study hasn't shown superior benefits for muscle growth, other studies support training the muscle in the lengthened position for muscle growth.
Cables maintain consistent tension throughout the entire range of motion, which may help sustain use of the muscle throughout the rep.
You can adjust the cable height to target the muscle from different angles.
Requires access to a cable machine, which may not always be available in all gyms or home gym setups.
How: Attach a handle to the lowest pulley setting and stand to one side of the cable machine. Grab the handle with one hand and the tower with the other to keep yourself steady. With your elbow slightly bent, raise your arm to the side until your elbow is at shoulder height. Lower and repeat.
Dumbbell Lateral Raise
Dumbbells provide an "ascending resistance profile". This means the resistance increases as the arm moves away from the body, peaking when the arm is parallel to the floor.
The resistance decreases as the arm lowers, reducing tension on the lateral deltoid in the lengthened position.
Requires only dumbbells, making it easy to perform in most gym or home gym setups.
How: Firstly, grab a couple of dumbbells and stand with them by your sides, with your palms facing your body and a slight bend at the elbows. Keeping your back straight, and your upper body still – that means no swinging – lift the dumbbells out to your side, in line with your shoulders. Lift until your arms are parallel to the floor, then slowly lower to the start position and repeat.
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