Dumbbell vs Cable Lateral Raises
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When it comes to building bigger shoulders, lateral raises are one of the most popular exercises. But is there a difference between using dumbbells and cables? A new study tried to answer that question by comparing how these two versions affect the size of your lateral deltoid muscle—the part of the shoulder that gives it that wide, rounded look.
What the Study Looked At
Researchers asked 24 men and women who already had experience with weight training to do an 8-week workout program. Each person trained both arms separately. One arm did dumbbell lateral raises, and the other did cable lateral raises. This design helped remove personal differences like diet, genetics, or training history from affecting the results.
The workouts were done twice a week. Each session included five sets of lateral raises taken to failure, meaning participants lifted until they couldn’t do another good rep. The range of motion and other workout details were kept the same for both arms to make the comparison fair.
How Muscle Growth Was Measured
To measure changes, researchers used ultrasound to check the muscle thickness in two areas of the lateral deltoid: near the shoulder (proximal) and closer to the elbow (distal). These measurements were taken before and after the 8-week training period.
What They Found
Both cable and dumbbell lateral raises led to small but noticeable increases in muscle size. The muscle grew by about 3 to 4.6 percent, depending on the location. Importantly, there was no meaningful difference between the two types of raises. Both were equally effective at building the lateral deltoid.
So, if you were hoping for a clear winner, the answer is that both work just fine.
Why the Results Matter
This study challenges the idea that one type of resistance profile is better than the other. Cables provide more tension when your arm is down by your side, which is when the shoulder muscle is more stretched. Dumbbells, on the other hand, make the movement harder at the top, when your arm is lifted. Many people thought this difference might change how much the muscle grows, but this study didn’t find that to be true—at least not in trained individuals.
Practical Tips for Your Workouts
Here’s what this means for you:
- Both dumbbell and cable lateral raises work. Choose the one that feels better or fits your setup.
- You can even use both in your program to add variety.
- Focus on doing the exercise with good form and pushing close to failure.
- If your gym only has one type of equipment, don’t worry—you’re not missing out on gains.
Things to Keep in Mind
The people in the study were already experienced lifters, and the training lasted just 8 weeks. This might explain why the muscle growth was relatively small. Beginners may see more dramatic results. Also, the researchers kept the range of motion limited to 90 degrees of shoulder abduction. It’s possible that letting the arm go lower in the cable version might make a difference, but that wasn’t tested here.
Final Thoughts
You don’t need to overthink whether to use dumbbells or cables for your lateral raises. What matters most is consistency, good technique, and training with effort. If your goal is to build rounder shoulders, both tools will get the job done. Use the one you enjoy more and stick with it.