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Bigger Side Delts: Ranking the Best Exercises Using Science

By House of Hypertrophy

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Main point

Challenging muscles at longer lengths may be beneficial for hypertrophy, but more research is needed to confirm this, and exercises like leaning or lying dumbbell lateral raises and upright rows may be effective alternatives to traditional lateral raises.

Tl;Dw:

  • Muscles grow when we challenge them, and some exercises are better at challenging muscles than others.
  • Lateral raises are a good exercise for side delts, but they might not be the best because they're hardest when our arms are parallel to the ground.
  • Some people think that doing lateral raises with our shoulders rotated inward or outward can be better, and that's something to consider.
  • There are other exercises like overhead presses and upright rows that can also work our side delts, but they might not be as good as lateral raises.
  • It's possible that challenging our muscles when they're longer might be better for making them grow, but we need more research to know for sure.
  • We can try different exercises and see what works best for us, and it's always a good idea to talk to a doctor or trainer before starting a new workout routine.

Summary

The video discusses the best ways to train side delts, ranking exercises based on scientific literature and research. Normal lateral raises are effective but may not be the best due to being most challenging when the arms are parallel to the ground, which may not be ideal for muscle growth. Variations such as lateral raises with internal rotation and leaning or lying dumbbell lateral raises may be more effective. Compound exercises like overhead presses and upright rows are also discussed, with abduction dominant overhead presses placed in B tier and upright rows in A- tier. The video concludes that challenging muscles at longer lengths may be beneficial for hypertrophy, but more research is needed to confirm this. Helpful pieces of knowledge for readers include the importance of leveraging and activity data in determining the effectiveness of exercises, as well as the potential benefits of training muscles at longer lengths.

Evidence from Author

The main Assertions by importance (3)

  • Cable lateral raises are a highly effective exercise for targeting the side delts, and may be more effective than dumbbell lateral raises.

    Explained:Cable lateral raises are a variation of the lateral raise exercise that uses a cable machine to provide continuous tension on the side delts throughout the range of motion. This can help to increase muscle activity and promote greater muscle growth.

    Context:Cable lateral raises are a popular exercise among athletes and fitness enthusiasts, and understanding their effectiveness is essential for optimizing training programs.

    At: 10:36:

    "cable lateral raises also belong in s tier but there are some key considerations to figure out the external moment arm with cables"

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • Leaning or lying dumbbell lateral raises are also effective exercises for targeting the side delts, and may be more effective than traditional dumbbell lateral raises.

    Explained:Leaning or lying dumbbell lateral raises are variations of the lateral raise exercise that involve leaning or lying on a surface to change the angle of the exercise. This can help to increase muscle activity and promote greater muscle growth.

    Context:Leaning or lying dumbbell lateral raises are popular exercises among athletes and fitness enthusiasts, and understanding their effectiveness is essential for optimizing training programs.

    At: 14:17:

    "if you lean against the wall the external moment arm is longest below 90 of abduction where the muscle is less shortened"

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • Normal dumbbell lateral raises are effective for growing the side delts, but may not be as effective as exercises that challenge the muscle at longer lengths.

    Explained:The side delts are responsible for shoulder abduction, and normal dumbbell lateral raises are a common exercise for targeting this muscle. However, research suggests that exercises that challenge the muscle at longer lengths, such as cable lateral raises, may be more effective for building muscle.

    Context:The side delts are a critical muscle group for overall shoulder development, and understanding the most effective exercises for targeting this muscle is essential for athletes and fitness enthusiasts.

    At: 0:00:

    "welcome to the house of hypertrophy what are the best and not so great ways to train your side delts today we'll be using the current scientific literature to rank the most common side Del exercises"

    Evidence (0)
    * No Evidence
    PRO
    PRO
(3)