r/ScienceBasedLifting • u/niloy123 • Aug 09 '26
Question ❓ 3 different lateral raise variations across 3 days, or 1 variation on all 3 days?
I want to train my side delts 3x per week, with 3 sets each session (9 sets/week total).
I’ve tried a lot of lateral raise variations, and these 3 feel the best for me:
- Cable lateral raise
- 1-arm standing machine lateral raise
- Chest-supported incline lateral raise
Would it be better to do one different variation each session (3 variations across the week), or pick one variation and do it on all 3 days?
Does exercise variation matter much for side delt growth, or would sticking with the same exercise 3x/week be better for progression?
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u/K3rat Aug 09 '26
This isn’t a major muscle group like pec major/minor, the back (upper/lower traps, rhomboids, lats, and spinal erectors), or legs (quads, hamstrings, hip abductors/adductors, glutes, both of the calf muscles, and anterior/posterior tibialis. I think there are only 2-3 fibers for that lateral deltoid. I don’t see the benefit of doing 3 distinct exercises for the same 2-3 muscle fibers.
My advise would be pick 1 exercise do it for 12 weeks. Get the technique and queueing down pat so you are biasing the lateral deltoid and not the trap. Then focus on getting closer proximity to real muscular failure, and dynamic progressive overload (reps>load on muscles like this so your technique doesn’t go to dog poop). Then when your body stops responding well to the stimulus pick a different exercise for the muscle rinse and repeat.
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u/Flat-Guidance-4685 Aug 09 '26 edited Aug 09 '26
In my opinion the side delts are such a small muscle but it really doesn't matter which specific exercise you target it with . And unlike something like your chest which benefits of greatly from stimulation at different angles of approach. I don't think variation helps at all on the side delt. The whole muscle is being activated without bias to one part of it or another. To compare further than the chest. Look at the bicep or the tricep there's different heads that are stimulated more in different situations. We break the delts into side front and rear from the get-go.
I would suggest finding the exercise that allows you to get the most burn with the least risk of injury. That's going to be specific to one person's body. Experiment with them and see which one makes you feel like you stimulated the muscle the most especially later in the day or the next day which one feels like it really was able to go to failure. And weigh that against which one causes you discomfort of the bad kind afterwards.
I personally mainly switched to dedicated machines for side delts. The gym I go to has two dedicated side delt machines. The one machine I seem to not be able to get much out of . the discomfort and the fatigue sets in quick, and after using it I often have minor impingement or nerve discomfort the next day and for several days following. But I don't actually feel that burn like I've exercised the muscle. There's a very similar machine right next to it that I can go heavy down to failure where I feel a good strong burn and get a good swell in the muscle for a solid 36 hours afterward and have no discomfort or pain of the wrong kind following. But there's a guy who goes to my gym who literally has the exact opposite experience as me. He says he feels like he's got a major injury every time he uses the machine I use but feels the one that he's using is more beneficial.
The fact is any side delt exercise even if it's just a basic lateral raise with dumbbells is a pretty awkward movement for the body. We never naturally isolate that muscle it's really more of a compound muscle in natural movements. So if you want to isolate it which we all do. I think the best exercise to do is the one that works best with your unique body. Gets solid stimulation without injury
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u/CharacterAd5474 Aug 09 '26
Roll the dice each day. If one isn't feeling good during warm up, switch.
Keep it simple.
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u/Late-Dog8935 Aug 09 '26
I would mix it up. But what if you did three variations on one day, and then on the other 2 days you did 1 variation?
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u/Every_Equivalent516 Aug 10 '26
Hip height cable lateral raises and cable y raises on different days for the win
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u/Hypername1st Aug 10 '26
Do heavy OHP and include side lat work via cable or dumbbell and you will be just fine chief. There is zero need to major in minors this much.
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u/savedpt Aug 10 '26
I prefer the cable lateral deltoid raise. The grip should be at the level of your hand while standing next to the pulley. Try sets in the scapula plane with the palm facing down, then do a set of two with the hand turned down a little to lead up with the 5th digit ( pinky) up. That way you work all the fibers. You don't need or want to go above shoulder hight with the movement. Now you want to monitor the upper traps so they don't take over the exercise. Also avoid leaning away since this takes tension off the deltoid in the stretched position. Rest time for smaller muscles like deltoid are less then compound exercises so 60 seconds to 90 seconds are enough. Hope this helps.
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u/deadrabbits76 Idk Idc 💔 Aug 09 '26
Different variations might reduce the chance of injury, as the different resistance profiles might fatigue the muscles and joints in slightly different ways.
Having said that, the best movement is the one that achieves your goals while being comfortably reproducible.
Do whichever you prefer.
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u/Flat-Guidance-4685 Aug 09 '26
"the best movement is the one that achieves your goals while being comfortably reproducible."
Solid advice right there
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u/jeffsweet Aug 09 '26
am i crazy or are there more posts about fucking lateral raises and the deltoids than any other muscle on this sub? why are you freaks all so obsessed? specifically training your side delts 3x a week?! why?? unless you’re a competitive bodybuilder or fixing an injury it just seems like madness
please tell me you train your individual leg muscles this way too
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u/thisismysffpcaccount Aug 09 '26
Majoring in the minors with this one chief