Paper
Hamstrings muscle hypertrophy and susceptibility to eccentric exercise-induced muscle damage
Score
Summary
A study compared dumbbell and cable lateral raises for training side delts and found similar growth in both exercises. The study had 24 trained individuals with an average of 7.1 years of experience, and each subject trained one arm with dumbbells and the other with cables. The exercises were done with a range of motion from 0 to 90° of shoulder abduction, and the subjects trained two times per week for 8 weeks. The study's findings suggest that both dumbbells and cables are effective options for eliciting hypertrophy of the side delts in trained individuals. The study's results should be considered in the context of the overall literature on training muscles at long lengths, and more research is needed to fully understand the effects of different training methods on muscle growth. However, the study's findings can be useful for individuals looking to optimize their training routines, and they suggest that the choice between dumbbells and cables may not be as critical as other factors such as training volume and consistency.
Paper Conclusion summarised
Both dumbbells and cables are effective options for training side delts and eliciting hypertrophy in trained individuals.
TL;DR.
- You can use dumbbells or cables to train your side delts and they will work equally well
- Training your muscles with a full range of motion or a shorter range of motion may not make a big difference in how much they grow
- What's more important is training hard and consistently
- You should experiment with different training methods to find what works best for you
- Training volume and consistency are key factors in building muscle