Q: In 3D Muscle Building you have incline one-arm laterals or one-arm cable laterals as the stretch move for the side-delt head. Is one better than the other? They feel completely different to me, and I just want big round delts, so which is the best exercise?
A: Both provide resistance on the medial-delt head when the arm is across the front of the torso. You don’t get that with standard lateral raises because of gravity and your arm positioning—at the bottom of the stroke, your arms are perpendicular to the floor with delts resting (zero resistance).
Okay, back to your question: Which is better for round delts, incline one-arm laterals or one-arm cable laterals? That all depends on you. Both exercises have flaws…
The incline one-arm lateral is a bit awkward and can be more difficult for you to maintain resistance on your side-delt head at the bottom. You must reverse the movement BEFORE your arm is perpendicular to the ground so you keep tension on your side-delt head.
The cable lateral is more comfortable, but if the weight is too heavy, you will tend to twist your torso, rotating back to involve the stronger front-delt head more. Plus, weight-stack drag makes the negative stroke lighter than the positive stroke—and the negative is what provides the most growth stimulation.
So the best advice we can give you is to use the one that FEELS best to you. Then, every so often go to the other for a couple of workouts before shifting back to your go-to delt-stretch move. That’s good advice for all POF bodypart exercises and routines.
Oh, and always try to include stretch-position exercises. Remember the animal study that produced a 300 percent muscle-mass increase with only one month of stretch-overload “workouts.” Stretching each muscle against resistance is an incredible growth stimulus.
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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