The Best Side Delt Exercises (Ranked With Science)

Summary

This video from the House of Hypertrophy explores the effectiveness of various exercises for targeting the side deltoids, using scientific literature to rank common side delt exercises. It discusses the importance of leverage and muscle activation throughout shoulder abduction and highlights how different exercise variations, including dumbbell lateral raises, cable lateral raises, and compound exercises like overhead presses and upright rows, may impact side delt hypertrophy. The video also addresses the controversy surrounding upright rows and shoulder impingement, offering evidence to challenge common misconceptions.

Takeaways

• 🔍 There are no direct studies comparing side delt hypertrophy between different exercises, but indirect measurements can estimate the possible effects of various exercises.
• 📊 Normal dumbbell lateral raises are effective for side delt growth due to the deltoid's leverage for shoulder abduction, but may not be ideal for maximum muscle length challenge.
• 🏋️‍♂️ Performing lateral raises with the arms slightly in front (scapular plane) versus straight out (frontal plane) shows little difference in side delt activity.
• 🧐 Seated or leaning lateral raises may not necessarily enhance muscle fiber recruitment and tension despite providing greater stability.
• 🔄 Varying the rotation of the shoulders during lateral raises can change muscle activation; internal rotation might be slightly better for side delts compared to external rotation.
• 🤔 Super range of motion lateral raises may not be superior to normal ones due to the potential for increased front delt involvement and external rotation at higher abduction angles.
• 🏋️‍♀️ Changing body position during lateral raises, such as leaning against a wall or lying on a bench, can challenge the side delts at different muscle lengths.
• 🔗 Cable lateral raises can be effective, with the hardest part of the exercise varying based on the setup and the angle of the cable.
• 🚫 Machine lateral raises can be effective, but it's unclear if reaching the longest muscle lengths is always best for muscle growth.
• 🤷‍♂️ The effectiveness of overhead presses and upright rows for side delts is debated, with some suggesting they may not be as effective as targeted lateral raises.

Q & A

What is the main focus of the video script?

The main focus of the video script is to discuss and rank various exercises for training the side deltoids (scapular abduction muscles) based on current scientific literature.

What indirect measurements are used to estimate the effect of different exercises on side delt hypertrophy?

Indirect measurements such as muscle's moment arm and leverage throughout shoulder abduction are used to estimate the effect of different exercises on side delt hypertrophy.

What is meant by 'leverage' in the context of this video script?

Leverage in this context refers to a muscle's moment arm, which is the perpendicular distance between the line of action of a muscle and a parallel line through the center of the joint it moves.

Why might normal dumbbell lateral raises not be ideal for training side delts?

Normal dumbbell lateral raises might not be ideal because they are hardest when the side delts are at moderately short lengths, and emerging research suggests challenging muscles at longer lengths may build more muscle.

What is the difference between frontal plane and scapular plane lateral raises?

Frontal plane lateral raises are performed straight out to the sides, while scapular plane lateral raises are performed slightly in front of the body. The script suggests there may not be a significant difference in the effectiveness between the two.

What does the script suggest about seated lateral raises for muscle fiber recruitment and tension?

The script suggests that while seated lateral raises or leaning against a bench might provide greater stability, it does not necessarily mean they lead to greater muscle fiber recruitment and tension compared to standing lateral raises.

How do internally and externally rotated shoulder positions affect side delt activity during lateral raises?

Internally rotated shoulder positions during lateral raises were found to be fairly similar for side delt activity compared to neutral positions, while externally rotated positions were slightly worse.

What is the 'super range of motion lateral raise' and how does it affect side delt training?

The 'super range of motion lateral raise' is a variation where the arms are raised beyond 90° abduction. This may not be better for side delt hypertrophy as it involves external rotation and potentially greater front delt involvement.

What are the considerations for performing lateral raises with different elbow flexion angles?

Lateral raises with 90° elbow flexion showed much lower side delt activity but decent front delt, rear delt, and upper trap activity. Slight bends in the elbows are suspected to have minimal to no negative effects.

How does the script address the controversy surrounding upright rows and shoulder impingement?

The script addresses the controversy by citing literature that questions the common belief that upright rows cause shoulder impingement. It suggests that the fear surrounding upright rows may be unjustified.

What are the final rankings of exercises for training the side delts according to the script?

The final rankings are not explicitly stated in the provided script, but the script does discuss various exercises and their potential effectiveness for side delt training.