Dumbbell vs. Cable Lateral Raises: Which is Better?

For decades, free weights like dumbbells were hailed as the ultimate tool for building muscle, especially with exercises like lateral raises. But a groundbreaking 2024 study reveals that dumbbells and cable lateral raises are equally effective for stimulating lateral deltoid hypertrophy. This finding challenges the long-standing notion that free weights outperform machines in muscle-building potential.

Key Findings Summary for Dumbbell Lateral Raises vs. Machine Laterals

Dumbbell and cable lateral raises are equally effective for building lateral deltoid hypertrophy, according to a new experimental study.
Consistency in training variables, such as range of motion and volume, plays a more critical role than the type of equipment (i.e., dumbbells or machines) used for muscle growth.

Are Free Weights the Only Answer for Muscle Growth?

For decades, bodybuilders and gym enthusiasts have claimed that free weights trump machines for muscle growth. I wrote a previous article on Evidence Based Muscle, which discusses machines vs. free weights for muscle growth. A new study by Stian Larsen in SportRxiv challenges the traditional belief that dumbbell lateral raises are superior to cable lateral raises for building broad shoulders.¹ The research reveals that both dumbbells and cable lateral raises are equally effective for stimulating muscle growth.

Why Were Dumbbells Considered Superior for Lateral Raises?

For years, experts argued that free weights like dumbbells allow a greater range of motion (ROM), enhancing muscle fiber recruitment.^2,3 Advocates claimed this made free weights inherently better for hypertrophy. However, recent studies suggest that machines can match free weights in muscle activation when ROM is controlled.²

Are Free Weight Better for Muscle Growth?

Nunes et al. found no significant differences in biceps hypertrophy between free weights and cables in preacher curls over 10 weeks.⁴
A 2023 study found both free-weight and machine-based training were equally effective in promoting hypertrophy in pectoralis major and biceps brachii, with free weights activating more stabilizing muscles. ⁵
Another study found that muscle mass growth rate does not significantly depend on machine or free weights exercises. ⁵

How Was the Study Conducted?

Subjects and Training Protocol

Larsen’s study recruited 24 experienced male and female lifters, ensuring participants had at least three years of consistent resistance training. The 8-week program included:

Exercise Selection: Each participant performed both dumbbell and cable lateral raises, with one arm randomly assigned to each condition.

Training Volume: Five sets per session, performed to momentary failure, twice weekly.

Dietary Guidance: Participants were advised to maintain a protein intake of approximately 0.73 grams per pound of body weight.

Muscle thickness of the lateral deltoid was measured via B-mode ultrasound at proximal and distal sites, ensuring precision. Bayesian statistical models were used to compare results between the two exercise modalities.

What Did the Study Reveal About Muscle Growth?

Similar Gains Across Groups

The study revealed similar gains in muscle growth across two groups: dumbbell lateral raises, which saw a 3.9% increase in distal muscle thickness and a 3.4% increase in proximal thickness, and cable lateral raises, which saw a 4.6% increase in distal muscle thickness and a 3.3% increase in proximal thickness.

What Can We Learn from These Results?

Training Consistency Trumps Equipment Type

The key takeaway? Consistency in training variables like volume, intensity, and ROM matters far more than whether you’re using dumbbells or cables. Think of your workout as a recipe: the ingredients (equipment) matter less than how you prepare the dish (training execution).

FAQs About Lateral Raises

What are the benefits of cable lateral raises?

Cable lateral raises maintain consistent tension, potentially enhancing muscle activation at longer lengths.

Are dumbbell lateral raises better than machines for shoulder growth?

This study found no significant difference between dumbbell and cable lateral raises for hypertrophy, contradicting the myth that free weights are always superior.

How can I maximize muscle growth with lateral raises?

To maximize muscle growth with lateral raises, focus on proper technique, consistent training volume, and progressive overload.

References

1 Falch, H. N., Larsen, S., Sandberg, N. Ø., van den Tillaar, R., Schoenfeld, B. J., Wolf, M., & Swinton, P. (2024, August 6). Comparison of Lateral Raise Variations for Enhancing Deltoid Lateralis Muscle Thickness: Dumbbell vs. Cable in Strength-Trained Individuals. https://doi.org/10.17605/OSF.IO/AVH5S.

2 Haugen, M. E. et al. Effect of Free-Weight vs. Machine-Based Strength Training on Maximal Strength, Hypertrophy and Jump Performance – A Systematic Review and Meta-Analysis. BMC Sports Science Medicine and Rehabilitation 15 (2023). https://doi.org/10.1186/s13102-023-00713-4

3 Souto Maior, A. & Marco Leandro Martins de Assis, N. Neuromuscular and Functional Responses Among Males Trained With Free Weights vs. Machines: Implications for Injury Prevention. International Journal of Strength and Conditioning 3 (2023). https://doi.org/10.47206/ijsc.v3i1.125

4 Nunes, J. P. et al. Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. Int J Environ Res Public Health 17 (2020). https://doi.org/10.3390/ijerph17165859

5 Чернозуб, А. А. et al. Adaptive Changes in Bodybuilders in Conditions of Different Energy Supply Modes and Intensity of Training Load Regimes Using Machine and Free Weight Exercises. Peerj 11, e14878 (2023). https://doi.org/10.7717/peerj.14878