Execution Cues:
DB Laterals:
- Hold two equal weight DBs; one in each hand. We will assume these are being done standing rather than seated. Elbows should be slightly bent and the DBs should be slightly forward and slightly angled in (with internal shoulder rotation) as opposed to directly on the side of the thighs.
- With your scapulae in a neutral position (i.e. do not attempt to force them into retraction or depress them), begin the concentric by abducting the arms in the scapular plane. As the angle will be slightly forward versus abduction exclusively in the sagittal plane, some natural backwards leaning of the torso should be expected to counterbalance. Make sure to NOT use this as a way to generate momentum though.
- Note that the knuckles should be leading the way rather than the pinkies.
- Continue raising the DBs until there is a definitive mobility or structural end point to the ROM. Because these are being done in the scapular plane, expect to be able to get much more ROM than if you were to bring them straight out to the side. Some trap engagement is normal here.
- Once this terminal point is reached, allow the DBs to reverse course and slowly return back down to the same position they started in.
Lying Cable Laterals:
- These are best suited for being done on a functional trainer, but if that is not an option, dual pulleys on a seated low cable row will also suffice. Set up a wrist cuff attachment on each pulley (or you can also use regular D handles). If performing on a functional trainer, set up a flat bench evenly between the towers and adjust the pulleys down the tower to ~12 inches higher than the flat bench.
- Strap the wrist cuffs in on each side using the OPPOSITE side (or grab the handles) so that the cables are crossing.
- Lie back on the bench and lift the weight off the stacks. Your arms should now be slightly flexed compared to your torso. Hands should be outside the thighs/hips. If performing on a functional trainer, the cables should be crossing in front of your hips. You will be able to adjust the severity of starting tension based on how close or far away you are from the towers. If performing on a seated low row, the cables should still be crossing in front of your hips but you'll be a bit more limited with adjustments.
- From here, get an arch in your low back, retract and depress your scapulae to lock in your upper back, and keep your head resting on the bench. Then you can begin the concentric by abducting your arms in the scapular plane.
- Continue to raise your arms until there is a definitive mobility or structural end point to the ROM. Because these are being done in the scapular plane, expect to be able to get much more ROM than if you were to bring them straight out to the side. Some trap engagement is normal here.
- You should note that the "crossing point" for the cables will be rising along your torso through the concentric. The tension in your delts will be varying depending on how close or far you are from the pulleys.
- Once this terminal point is reached, allow your arms to reverse course and slowly return back down to the same position they started in.
Key Similarities:
- Primarily target the side delts
- Most effective with higher volume and 10+ rep range
- Both can be used for overload or metabolic stress intents
- Low technical barriers to entry—These movements work well for any/all skill levels
Key Differences:
- DBs are much easier for most to work with and more portable while the Lying Cable Laterals require much more specific equipment and is not mobile
- Lying Cable Laterals allow for much more control through adjustments of upper arm angle and manipulation of tempo; DBs are more restrictive here
- The resistance curve of DB Laterals is rigid and poor for aligning with the delt anatomy as the resistance is heaviest at the top of the ROM when the delts are the shortest and weakest. Conversely, the resistance curve of the Lying Cable Laterals can be easily adjusted to better match the delts' natural strength curve.
- Lying Cable Laterals can provide more delt isolation due to the support of the bench and the stability to the upper back that it provides.
- DBs tend to beat the shoulder joints up much more compared to Lying Cable Laterals
- Lying Cable Laterals are able to work in lower rep ranges much more effectively due to the ability to slow down the tempo and increase control
Primary Use Case for Exercise A:
- Delt Hypertrophy (specifically the side delts)
Primary Use Case for Exercise B:
- Delt Hypertrophy (specifically the side delts)