Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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For side-delt growth

Cable Lateral Raise vs Dumbbell Lateral Raise

For side-delt growth, cable lateral raise rates well ahead on our research criteria: more stretch, easier to progress.

Both are good choices that train the side delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

S
#1
of 27
Cable Lateral Raise
Cable
A
#9
of 27
Dumbbell Lateral Raise
Dumbbell
Research score
89
71
Target tension
Excellent
Excellent
Loaded stretch
Strong
Fair
Progression
Strong
Good
Low cost
Excellent
Excellent
See the full shoulders ranking
What these mean
Target tension.
Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.
How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.
How easily you can keep adding weight in small steps over months and years.
Low cost.
How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose cable lateral raise

  • You want more load on the side delts while they’re stretched
  • You want to keep adding weight in small steps
  • One side is weaker than the other

Good reasons to choose dumbbell lateral raise

  • You train at home
Cable Lateral Raise
Dumbbell Lateral Raise
You need
Cable station
Dumbbells
Skill
Easy to learn
Easy to learn
Type
Isolation
Isolation
One side at a time
Yes
No
Why they rank where they do

Cable Lateral Raise. Keeps tension on the side delt at the bottom, where dumbbells go slack.

Dumbbell Lateral Raise. Works, but tension drops off near the bottom of each rep.

Questions

Which is better for side-delt growth, cable lateral raise or dumbbell lateral raise?

For side-delt growth, cable lateral raise rates well ahead on our research criteria: more stretch, easier to progress. Both are good choices that train the side delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is cable lateral raise or dumbbell lateral raise easier to learn?

About the same: both are easy to learn.

Can you do cable lateral raise or dumbbell lateral raise at home?

Cable lateral raise needs a cable station, so for most people it’s a gym exercise. Dumbbell lateral raise needs dumbbells, so a home gym covers it.

Which is easier on the joints, cable lateral raise or dumbbell lateral raise?

About the same: both rate Excellent for joint and recovery cost in our research rubric.

More comparisons

  • Cable Lateral Raise vs Lean-Away Lateral Raise
  • Cable Lateral Raise vs Machine Lateral Raise
  • Dumbbell Lateral Raise vs Machine Lateral Raise
  • Dumbbell Lateral Raise vs Lean-Away Lateral Raise
Cable Lateral RaiseDumbbell Lateral RaiseAll shoulders exercises