Key insights

• 💪 Prioritize side delt exercises over front delt exercises for wider shoulders and a balanced look
• 🚫 Shoulder presses may be less effective than targeted exercises for side delts
• 🏋️ Cable lateral raises provide better stretch and muscle challenge compared to dumbbell lateral raises
• ⚖️ Cable side raises may have a slight advantage over dumbbell side raises for training the side delts
• 🔍 Small adjustments in lateral raises technique can effectively target different parts of the shoulders
• 🏋️‍♂️ Proper body positioning, range of motion, and incremental weight increase are crucial for lateral raises
• 🔗 Use a broad rep range and smaller weight adjustments for muscle-building progression without sacrificing form
• 🚀 New science-backed fitness coaching product launching soon at buildtwizscience.com

Q&A

• How can I build muscle effectively without sacrificing form?

  To build muscle effectively, use a broad rep range and make smaller weight adjustments for progression without sacrificing form. This approach allows for continuous progress. Additionally, ensure to visit buildtwizscience.com for a science-backed fitness plan and new fitness coaching product.

• What are the tips for performing lateral raises using cables and a dumbbell alternative?

  For cable lateral raises, set the cable at wrist height, grab it in front, and rotate your body 45° towards the cable. For the dumbbell alternative, set up a bench at a slight incline, support the chest against the bench, and raise the arms out to the sides. Emphasize form over weight and focus on incremental weight increase.

• How can I improve my lateral raises technique?

  Improving lateral raises technique by making small adjustments can effectively target different parts of the shoulders. Additionally, developing the rear portion of the side delt can add width and a more complete look to the shoulders.

• Are dumbbell and cable side raises equally effective?

  Both dumbbell and cable side raises are effective for training the side delts. There may be a slight advantage to cable side raises, particularly when performed with the arm in front of the body. More research is needed to determine the significance of challenging the delts in the stretch position.

• What's the difference between dumbbell and cable lateral raises?

  Dumbbell lateral raises have limitations as they challenge the shoulders the most at the weakest point. Cable lateral raises provide a better stretch and muscle challenge, especially when performed with the arm in front of the body. Dr. Milo Wolf conducted a study comparing cable raises to dumbbell raises.

• Why should I consider ditching shoulder presses?

  Ditching shoulder presses in favor of targeted exercises for side delts can help in avoiding overdeveloped front delts and lack of shoulder width, leading to a more balanced shoulder development.

• What areas should I prioritize for wider shoulders?

  To achieve wider shoulders and a balanced look, prioritize side delts over front delts. Imbalance between front and side delts can result from an incorrect training focus.

• 00:00 You might be doing too many shoulder exercises and focusing on the wrong areas, leading to overdeveloped front delts and a lack of width. Prioritize side delts for wider shoulders, consider ditching shoulder presses, and focus on targeted exercises for side delts.
• 01:28 Lateral raises are a great exercise for shoulder development. Dumbbell lateral raises have limitations as they challenge the shoulders the most at the weakest point. Cable lateral raises provide better stretch and muscle challenge. Dr. Milo Wolf conducted a study comparing cable raises to dumbbell raises.
• 03:07 Dumbbell and cable side raises are both effective for training the side delts, but there may be a slight advantage to cable side raises, especially when performed with the arm in front of the body. However, more research is needed to determine the significance of challenging the delts in the stretch position.
• 04:43 Improving lateral raises technique can effectively target different parts of shoulders. Small adjustments in the technique can activate different shoulder muscle heads. Developing the rear portion of the side delt adds width and a complete look to the shoulders.
• 06:20 Tips on how to perform lateral raises using cables and a dumbbell alternative. Emphasis on body positioning, range of motion, and incremental weight increase.
• 07:51 You can build muscle by adding more weight or doing more reps. Use a broad rep range and smaller weight adjustments to progress without sacrificing form. A new product for fitness coaching is launching soon. Visit buildtwizscience.com for a science-backed fitness plan.