Ranking Every Lateral Raise Exercise from BEST to WORST

Summary

This fitness-focused video script ranks 15 different lateral raise exercises on a tier list from A to D, based on criteria such as stretch effectiveness, stability, and progressive overload ease. The bodyweight lateral raise is deemed the least effective due to its instability, while the lying cable lateral raise earns the top spot for its stability and effectiveness in isolating the side delts without machine linearity. The script also offers insights on how to perform these exercises and the benefits of each, encouraging viewers to try them out.

Takeaways

• 📝 The video ranks 15 different lateral raise exercises on a tier list from 'A' for best to 'D' for worst based on three criteria: stretch focus, stability, and ease of progressive overload.
• 🧍‍♂️ The bodyweight lateral raise is considered the least effective due to its instability and difficulty, receiving a 'D' tier rating.
• 🏋️‍♂️ Standing dumbbell lateral raises are given a 'B' tier rating, being easy to progress but having a short and focused resistance profile.
• 🪑 Seated and chest-supported dumbbell lateral raises are more stable variations, with the chest-supported version receiving an 'A' tier for its stability and effectiveness.
• 🤔 Unilateral cheat dumbbell lateral raises are advanced and harder to track for progressive overload, earning a 'C' tier rating.
• 🚫 The easy curl bar lateral raise is deemed unnecessary and unstable, receiving a 'D' tier due to its lack of added benefits.
• 🤲 The upright row, while not a lateral raise, is included and cautioned for potential shoulder pain, rated 'C' for stability but with reservations.
• 💪 Bent arm lateral raises are more stable but can lead to bicep and forearm fatigue before the side delt is fully worked, given a 'D' tier.
• 🤗 The lying dumbbell lateral raise is a novel and surprisingly stable exercise, changing the resistance profile and rated 'A'.
• 🔄 Cable-based lateral raises offer mid-range focus and are very stable, with variations receiving 'A' and 'S' tiers for their effectiveness and progressive overload ease.
• 🏅 The lying cable lateral raise is crowned as the best exercise for maximizing side delts, combining stability, isolation, and a good stretch.

Q & A

What is the main topic of the video?

The main topic of the video is ranking different ways to perform lateral raises for maximizing side deltoid muscle development on a tier list from best to worst.

What are the three criteria used to rank the exercises in the video?

The three criteria used are: 1) Whether the exercise allows for a good stretch on the side delts or focuses on that stretch part, 2) The stability of the exercise, and 3) How easy it is to progressively overload the exercise.

Why is the bodyweight lateral raise ranked as a D tier exercise?

The bodyweight lateral raise is ranked as a D tier exercise because it is wildly unstable, making it difficult to perform properly, and most people won't be able to do it effectively.

What does the video suggest about the standing dumbbell lateral raise?

The standing dumbbell lateral raise is given a B tier ranking because, while it may not be the best for hypertrophy, it is a valid option that is easy to progress and works each side deltid isolateral.

How does the seated dumbbell lateral raise compare to the standing variation in terms of stability?

The seated dumbbell lateral raise is slightly more stable than the standing variation due to the seated position, but the difference in stability is not considered game-changing.

What makes the chest-supported lateral raise an A tier exercise?

The chest-supported lateral raise is an A tier exercise because it is the most stable variation of a lateral raise, allowing for better focus on the side delts and the ability to train to failure more effectively.

Why is the unilateral cheat dumbbell lateral raise considered a C tier exercise?

The unilateral cheat dumbbell lateral raise is a C tier exercise because it lacks a good resistance profile due to the use of momentum, and it's harder to track progress due to the variable amount of cheating involved.

What issue does the easy curl bar lateral raise have according to the video?

The easy curl bar lateral raise has the issue of adding unnecessary instability and imbalance to the movement without providing any benefits, making it a D tier exercise.

How does the video view the upright row in relation to shoulder pain?

The video suggests that the upright row can cause shoulder pain for some people, and recommends taking a wider grip and avoiding the exercise if it feels uncomfortable.

What is the final verdict on the best lateral raise variation presented in the video?

The lying cable lateral raise is crowned as the best lateral raise variation due to its stability, effectiveness in isolating the side delts, and the ability to perform it without machine-like linearity.

Why does the video recommend trying the lying cable lateral raise despite potential social awkwardness?

The video recommends trying the lying cable lateral raise because of its effectiveness in targeting the side delts without causing trap involvement, and suggests trying it when the gym is less crowded to avoid social awkwardness.