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Developing Side Deltoids

Discussion in 'Training' started by Zillagreybeard, Jan 28, 2020.
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Zillagreybeard
Zillagreybeard
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  • Jan 28, 2020
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Developing your side deltoids is one of the simplest ways you can enhance the appearance of your physique. Having well-developed side delts broadens your frame and makes your shoulders look more defined. To train the side delts, we need to train vertical shoulder abduction (raising your arms to the side) [1]. This can be done with both Dumbbells or Cables.

Both variations have their benefits and drawbacks. But if I had to pick only 1 side raise variation, it would be the cable side delt raise. Using cables allows you to maintain constant tension on the side deltoids. The resistance of the cable moves along with the circular motion you make during side raises. On the other hand, when you use dumbbells, the resistance of a side raise is minimal at the bottom of the movement and peaks when you are at the top. So there is less constant tension on the side deltoids.

Now, there still are benefits to using dumbbells. For one, with dumbbell side raises you can train both arms at the same time, whereas with the cable you train each arm individually. Some people may prefer training both arms at the same time. Also, with dumbbells, it usually is easier to make small increases in weight (e.g. by going from 8kg to 9kg dumbbells). With cables, the weight increments on the cable machine usually are too large to make micro-progress.

But all in all, if you have been doing dumbbell side delt raises for a while, I suggest trying to do cable side raises. You will be able to train your side delts more effectively.

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