FitProven
Evidence Breakdown
Based on 2 studies
Evidence map
For & against, at a glance
EMG Study
Con
Campos YAC et al. · 2020Journal of Human KineticsEMG study in 13 resistance-trained men comparing activation of the anterior, medial and posterior deltoid across **four exercises only — bench press, dumbbell fly, shoulder press and lateral raise** (one set of 12 reps at 60% 1RM, normalised to MVIC). For the medial deltoid, the lateral raise (30.3% MVIC) and the shoulder press (27.9% MVIC) were both significantly more active than the bench press (5% MVIC) and dumbbell fly (3.4% MVIC), but **were not significantly different from each other** — the lateral raise did not beat the press. The shoulder press was the clear winner for the anterior deltoid (33.3% MVIC, significantly above every other exercise), and the lateral raise for the posterior deltoid (24% MVIC). The authors' conclusion is that "the shoulder press and lateral raise exercises showed a higher level of muscle activation in the anterior deltoid and medial deltoid when compared to the bench press" and dumbbell fly — not that the lateral raise is uniquely superior. Acute surface EMG is a surrogate for activation, not a hypertrophy outcome.
0.21
EMG study in 13 resistance-trained men comparing activation of the anterior, medial and posterior deltoid across **four exercises only — bench press, dumbbell fly, shoulder press and lateral raise** (one set of 12 reps at 60% 1RM, normalised to MVIC). For the medial deltoid, the lateral raise (30.3% MVIC) and the shoulder press (27.9% MVIC) were both significantly more active than the bench press (5% MVIC) and dumbbell fly (3.4% MVIC), but **were not significantly different from each other** — the lateral raise did not beat the press. The shoulder press was the clear winner for the anterior deltoid (33.3% MVIC, significantly above every other exercise), and the lateral raise for the posterior deltoid (24% MVIC). The authors' conclusion is that "the shoulder press and lateral raise exercises showed a higher level of muscle activation in the anterior deltoid and medial deltoid when compared to the bench press" and dumbbell fly — not that the lateral raise is uniquely superior. Acute surface EMG is a surrogate for activation, not a hypertrophy outcome.
Design EMG Study (0.35) × quality 0.60 = impact 0.21
View sourceEMG Study
Con
Sweeney SP · 2014Sixteen experienced male lifters performed five repetitions of ten exercises at 70% 1RM (or body weight / a rope where no 1RM exists): DB shoulder press, DB front raise, bent-arm lateral raise, seated rear lateral raise, cable diagonal raise, push-ups, battling ropes, barbell upright row, 45-degree incline row and dips. **No behind-the-neck press and no wide-grip upright row were tested.** For the middle deltoid, the 45-degree incline row (84 ± 14.5 %MVC) and the bent-arm lateral raise (77 ± 16.1 %MVC) showed no significant difference from each other, and *every* other exercise was significantly lower — including the barbell upright row (73 ± 13.3), the cable diagonal raise (74 ± 15.1) and the DB shoulder press (62 ± 18.6). So the lateral raise is at the top of the middle-deltoid list, tied only with the 45-degree incline row, and it does beat the pressing and rowing alternatives that were tested. The DB shoulder press was significantly higher than all nine other exercises for the anterior deltoid, and the seated rear lateral raise (73 ± 9.9) and 45-degree incline row (69) tied at the top for the posterior deltoid. The thesis concludes "it is impossible to select a single best shoulder exercise" and that a variety of exercises is needed to train the whole deltoid.
0.09
Sixteen experienced male lifters performed five repetitions of ten exercises at 70% 1RM (or body weight / a rope where no 1RM exists): DB shoulder press, DB front raise, bent-arm lateral raise, seated rear lateral raise, cable diagonal raise, push-ups, battling ropes, barbell upright row, 45-degree incline row and dips. **No behind-the-neck press and no wide-grip upright row were tested.** For the middle deltoid, the 45-degree incline row (84 ± 14.5 %MVC) and the bent-arm lateral raise (77 ± 16.1 %MVC) showed no significant difference from each other, and *every* other exercise was significantly lower — including the barbell upright row (73 ± 13.3), the cable diagonal raise (74 ± 15.1) and the DB shoulder press (62 ± 18.6). So the lateral raise is at the top of the middle-deltoid list, tied only with the 45-degree incline row, and it does beat the pressing and rowing alternatives that were tested. The DB shoulder press was significantly higher than all nine other exercises for the anterior deltoid, and the seated rear lateral raise (73 ± 9.9) and 45-degree incline row (69) tied at the top for the posterior deltoid. The thesis concludes "it is impossible to select a single best shoulder exercise" and that a variety of exercises is needed to train the whole deltoid.
Design EMG Study (0.35) × quality 0.25 = impact 0.09
View sourceEMG Study
Con
Campos YAC et al. · 2020Journal of Human KineticsEMG study in 13 resistance-trained men comparing activation of the anterior, medial and posterior deltoid across **four exercises only — bench press, dumbbell fly, shoulder press and lateral raise** (one set of 12 reps at 60% 1RM, normalised to MVIC). For the medial deltoid, the lateral raise (30.3% MVIC) and the shoulder press (27.9% MVIC) were both significantly more active than the bench press (5% MVIC) and dumbbell fly (3.4% MVIC), but **were not significantly different from each other** — the lateral raise did not beat the press. The shoulder press was the clear winner for the anterior deltoid (33.3% MVIC, significantly above every other exercise), and the lateral raise for the posterior deltoid (24% MVIC). The authors' conclusion is that "the shoulder press and lateral raise exercises showed a higher level of muscle activation in the anterior deltoid and medial deltoid when compared to the bench press" and dumbbell fly — not that the lateral raise is uniquely superior. Acute surface EMG is a surrogate for activation, not a hypertrophy outcome.
0.21
EMG study in 13 resistance-trained men comparing activation of the anterior, medial and posterior deltoid across **four exercises only — bench press, dumbbell fly, shoulder press and lateral raise** (one set of 12 reps at 60% 1RM, normalised to MVIC). For the medial deltoid, the lateral raise (30.3% MVIC) and the shoulder press (27.9% MVIC) were both significantly more active than the bench press (5% MVIC) and dumbbell fly (3.4% MVIC), but **were not significantly different from each other** — the lateral raise did not beat the press. The shoulder press was the clear winner for the anterior deltoid (33.3% MVIC, significantly above every other exercise), and the lateral raise for the posterior deltoid (24% MVIC). The authors' conclusion is that "the shoulder press and lateral raise exercises showed a higher level of muscle activation in the anterior deltoid and medial deltoid when compared to the bench press" and dumbbell fly — not that the lateral raise is uniquely superior. Acute surface EMG is a surrogate for activation, not a hypertrophy outcome.
Design EMG Study (0.35) × quality 0.60 = impact 0.21
View sourceEMG Study
Con
Sweeney SP · 2014Sixteen experienced male lifters performed five repetitions of ten exercises at 70% 1RM (or body weight / a rope where no 1RM exists): DB shoulder press, DB front raise, bent-arm lateral raise, seated rear lateral raise, cable diagonal raise, push-ups, battling ropes, barbell upright row, 45-degree incline row and dips. **No behind-the-neck press and no wide-grip upright row were tested.** For the middle deltoid, the 45-degree incline row (84 ± 14.5 %MVC) and the bent-arm lateral raise (77 ± 16.1 %MVC) showed no significant difference from each other, and *every* other exercise was significantly lower — including the barbell upright row (73 ± 13.3), the cable diagonal raise (74 ± 15.1) and the DB shoulder press (62 ± 18.6). So the lateral raise is at the top of the middle-deltoid list, tied only with the 45-degree incline row, and it does beat the pressing and rowing alternatives that were tested. The DB shoulder press was significantly higher than all nine other exercises for the anterior deltoid, and the seated rear lateral raise (73 ± 9.9) and 45-degree incline row (69) tied at the top for the posterior deltoid. The thesis concludes "it is impossible to select a single best shoulder exercise" and that a variety of exercises is needed to train the whole deltoid.
0.09
Sixteen experienced male lifters performed five repetitions of ten exercises at 70% 1RM (or body weight / a rope where no 1RM exists): DB shoulder press, DB front raise, bent-arm lateral raise, seated rear lateral raise, cable diagonal raise, push-ups, battling ropes, barbell upright row, 45-degree incline row and dips. **No behind-the-neck press and no wide-grip upright row were tested.** For the middle deltoid, the 45-degree incline row (84 ± 14.5 %MVC) and the bent-arm lateral raise (77 ± 16.1 %MVC) showed no significant difference from each other, and *every* other exercise was significantly lower — including the barbell upright row (73 ± 13.3), the cable diagonal raise (74 ± 15.1) and the DB shoulder press (62 ± 18.6). So the lateral raise is at the top of the middle-deltoid list, tied only with the 45-degree incline row, and it does beat the pressing and rowing alternatives that were tested. The DB shoulder press was significantly higher than all nine other exercises for the anterior deltoid, and the seated rear lateral raise (73 ± 9.9) and 45-degree incline row (69) tied at the top for the posterior deltoid. The thesis concludes "it is impossible to select a single best shoulder exercise" and that a variety of exercises is needed to train the whole deltoid.
Design EMG Study (0.35) × quality 0.25 = impact 0.09
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Evidence
AGAINST (2)
AGAINST EMG Studyn=130.60 Campos YAC, Vianna JM et al. (2020)
Medial deltoid: lateral raise (30.3% MVIC) and shoulder press (27.9% MVIC) were both significantly higher than bench press (5%) and dumbbell fly (3.4%), with NO significant difference between the lateral raise and the shoulder press. Anterior deltoid highest in the shoulder press (33.3% MVIC, significantly above all others); posterior deltoid highest in the lateral raise (24% MVIC)
EMG study in 13 resistance-trained men comparing activation of the anterior, medial and posterior deltoid across four exercises only — bench press, dumbbell fly, shoulder press and lateral raise (one set of 12 reps at 60% 1RM, normalised to MVIC). For the medial deltoid, the lateral raise (30.3% MVIC) and the shoulder press (27.9% MVIC) were both significantly more active than the bench press (5% MVIC) and dumbbell fly (3.4% MVIC), but were not significantly different from each other — the lateral raise did not beat the press. The shoulder press was the clear winner for the anterior deltoid (33.3% MVIC, significantly above every other exercise), and the lateral raise for the posterior deltoid (24% MVIC). The authors' conclusion is that "the shoulder press and lateral raise exercises showed a higher level of muscle activation in the anterior deltoid and medial deltoid when compared to the bench press" and dumbbell fly — not that the lateral raise is uniquely superior. Acute surface EMG is a surrogate for activation, not a hypertrophy outcome.
Weighted 0.60 — 13 trained men in a within-subject design — adequate for an EMG comparison, and every participant was analysed. Two limits drive the discount: the paper carries no funding or conflict-of-interest statement at all, and acute surface EMG activation is a surrogate, not a hypertrophy outcome, so it only indirectly supports claims about muscle growth.
Journal of Human Kinetics
AGAINST EMG Studyn=160.25 Sweeney SP (2014)
Middle deltoid: the 45-degree incline row (84 +/- 14.5 %MVC) and the bent-arm lateral raise (77 +/- 16.1 %MVC) did not differ significantly and every other exercise was significantly lower, including the barbell upright row (73 +/- 13.3) and DB shoulder press (62 +/- 18.6). Anterior deltoid highest in the DB shoulder press; posterior deltoid highest in the seated rear lateral raise (73 +/- 9.9) and 45-degree incline row (69), which also did not differ
Sixteen experienced male lifters performed five repetitions of ten exercises at 70% 1RM (or body weight / a rope where no 1RM exists): DB shoulder press, DB front raise, bent-arm lateral raise, seated rear lateral raise, cable diagonal raise, push-ups, battling ropes, barbell upright row, 45-degree incline row and dips. No behind-the-neck press and no wide-grip upright row were tested. For the middle deltoid, the 45-degree incline row (84 ± 14.5 %MVC) and the bent-arm lateral raise (77 ± 16.1 %MVC) showed no significant difference from each other, and every other exercise was significantly lower — including the barbell upright row (73 ± 13.3), the cable diagonal raise (74 ± 15.1) and the DB shoulder press (62 ± 18.6). So the lateral raise is at the top of the middle-deltoid list, tied only with the 45-degree incline row, and it does beat the pressing and rowing alternatives that were tested. The DB shoulder press was significantly higher than all nine other exercises for the anterior deltoid, and the seated rear lateral raise (73 ± 9.9) and 45-degree incline row (69) tied at the top for the posterior deltoid. The thesis concludes "it is impossible to select a single best shoulder exercise" and that a variety of exercises is needed to train the whole deltoid.
Weighted 0.25 — n=16 experienced male lifters. Grey literature, and weaker than the front matter implies: this is an unpublished Master's thesis (Clinical Exercise Physiology, University of Wisconsin-La Crosse), NOT a Journal of Exercise Physiology Online article, and the 10.13140/RG.2.* identifier is a ResearchGate self-deposit DOI that confers no peer review. No funding statement. Acute surface-EMG activation is also only a proxy -- it does not establish hypertrophy or strength outcomes. Weighted near the floor for absent peer review plus small, all-male sample.