Mixed
Dumbbell and cable lateral raises produce equivalent lateral deltoid hypertrophy when shoulder abduction/adduction range of motion is standardized and matched between conditions.
You can use either dumbbells or cables for lateral raises to build your side delts. The key is to match the range of motion (lifting your arm to about 90 degrees) and train to failure for 5 sets, twice a week. Don't worry about which machine is 'better' mechanically; just pick the one you prefer and stick with it.
our data suggest that both dumbbell and cable lateral raises are similarly effective for increasing lateral deltoid muscle hypertrophy in resistance-trained lifters.
Why this rating
Randomized within-participant design, standardized protocols, high compliance, but short duration (8 weeks) and trained population limit generalizability.
Source
Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study
Stian Larsen et al. · Frontiers in Physiology · 2025
DOI 10.3389/fphys.2025.1611468
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