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Bodybuilder smiling and looking at camera while training delts muscles with dumbbells at modern gym

<h2>Understanding Lateral Raises</h2><p>When it comes to building well-rounded shoulders, lateral raises are a staple exercise in many fitness routines. They specifically target the deltoid muscles, helping to create that coveted "V" shape. Two popular variations of this exercise are the dumbbell lateral raise and the cable lateral raise. While they may seem similar at first glance, these exercises have subtle differences that can make a significant impact on your workout.</p><p><br></p><figure id="figure-0fn0avnvw8mdhie3pl" class=""><img id="0fn0avnvw8mdhie3pl" src="https://cdn.durable.co/getty/38IN1dwTcM9WWNHnsRWegRYpFdVwuP4Pv0Y09hLWypCbI5HSlJUyJc51MQu63Kpb.jpeg" alt="fitness equipment" class="object-cover bg-gray-100" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/38IN1dwTcM9WWNHnsRWegRYpFdVwuP4Pv0Y09hLWypCbI5HSlJUyJc51MQu63Kpb.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Comparing Efficiency and Results</h3><p>When deciding between dumbbell and cable lateral raises, consider your fitness goals and personal preferences. If you aim for versatile workouts with easy setup, dumbbells might be your go-to. However, if you're looking for constant tension and varied angles, cables could be more effective.</p><ul><li><strong>Dumbbells:</strong> Great for home workouts and adaptable to various body types.</li><li><strong>Cables:</strong> Offer constant tension and smoother movement, ideal for focused muscle engagement</li></ul><figure id="figure-9e82sy8j4lmdhiealw" class=""><img id="9e82sy8j4lmdhiealw" src="https://cdn.durable.co/blocks/aLCfpGdrkYPfrgbfsQU4GV0hNQdTH8lmrvZoWdQRw37296vPbFz2ij4id4tK8aXj.png" alt="strength training" title="strength training" class="object-cover bg-gray-100" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/aLCfpGdrkYPfrgbfsQU4GV0hNQdTH8lmrvZoWdQRw37296vPbFz2ij4id4tK8aXj.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>The Studies</h3><p><em><a title="Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study" href="https://pubmed.ncbi.nlm.nih.gov/40692697/" data-mce-href="https://pubmed.ncbi.nlm.nih.gov/40692697/">Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study</a></em></p><p>This study looked at whether dumbbell or cable lateral raises are better for building the side of the shoulder (lateral deltoid) in people who already lift. Over 8 weeks, 24 participants trained both arms—one with dumbbells, the other with cables—doing five sets to failure twice a week. Muscle thickness was measured with ultrasound, and data were analyzed using Bayesian stats. Both methods led to similar gains (about 3–5% growth), and the results showed no meaningful difference between the two. So, whether you use cables or dumbbells, both are equally effective for growing your side delts.</p><h3>Conclusion: Small Differences, Big Impact</h3><p>The differences between lateral dumbbell raises and cable lateral raises might seem minor, but they can have a significant impact on your shoulder development. By understanding these variations and how they affect your body, you can tailor your workout routine to better meet your fitness goals.</p><p>Ultimately, whether you choose dumbbells, cables, or both, consistency is key. Pay attention to your form, listen to your body, and gradually increase the intensity of your workouts to see the best results.</p>

Lateral Dumbbell Raises vs. Cable Lateral Raises: Small Differences, Big Impact

One man young adult caucasian male bodybuilder training arms triceps on the cable machine in the gym holding rope wearing shirt dark photo real people copy space side view

<h2>Understanding the JM Press</h2><p>The JM Press is a unique and effective exercise that targets the triceps, offering a combination of both a close-grip bench press and a skull crusher. This hybrid movement is named after powerlifter John Mark Blakley, who popularized it as a reliable method for building tricep strength and definition. For those looking to enhance their upper body workout routine, mastering the JM Press can be a game-changer.</p><figure id="figure-7erdnrcfcrmd7icpdh"><img id="7erdnrcfcrmd7icpdh" src="https://cdn.durable.co/blocks/3a9TfnK0sqw8JHiBQbT3feaQFbOI0jlN8zKIGSdVoWkGFFlDUNCcKlfgwuZjGz7H.png" alt="A sporty Asian woman is sitting on a bench press and performing a dumbbell overhead tricep extension" title="A sporty Asian woman is sitting on a bench press and performing a dumbbell overhead tricep extension" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionX="null" data-positionY="null" data-fullWidth="false"/></figure><h2>Benefits of the JM Press</h2><p>The JM Press offers several distinct advantages over other tricep exercises. Firstly, it allows for <strong>greater muscle activation</strong>, engaging both the long and lateral heads of the triceps. This increased engagement aids in developing a fuller and more defined tricep muscle. Additionally, the JM Press provides a unique angle of resistance, which can help to break through plateaus by challenging your muscles in new ways.</p><p>Moreover, the JM Press is versatile and can be easily incorporated into your existing routine. Whether you're a seasoned powerlifter or a fitness enthusiast looking to add variety to your workouts, this exercise can be tailored to fit various training goals.</p><h3>How to Perform the JM Press</h3><p>To perform the JM Press correctly, follow these steps:</p><ol><li>Lie on a flat bench or smith machine with a barbell in your hands, using a grip slightly narrower than shoulder-width.</li><li>Start with the barbell at arm's length above your chest.</li><li>Lower the bar towards your chin or upper chest by bending your elbows.</li><li>Pause briefly when the bar is close to your chest, then press back up to the starting position.</li></ol><figure id="figure-urlgkdbbibmd7icw4l"><img id="urlgkdbbibmd7icw4l" src="https://cdn.durable.co/getty/12aAOiXlcQw2Hcfs6iVnyBYxrLqmwpqo5L7RG33x84MSGIy8doq1FkITbce8fR1c.jpeg" alt="bench press" class="object-cover bg-gray-100 " style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/12aAOiXlcQw2Hcfs6iVnyBYxrLqmwpqo5L7RG33x84MSGIy8doq1FkITbce8fR1c.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Common Mistakes to Avoid</h2><p>While the JM Press is highly effective, it is crucial to avoid common mistakes that can lead to injury or reduced effectiveness. One of the most frequent errors is using too much weight. Since this exercise involves both pressing and extension movements, it's important to start with lighter weights and focus on proper form.</p><p>Another mistake is flaring out the elbows excessively, which can place undue stress on the shoulder joints. Maintain a controlled movement and keep your elbows tucked in to maximize tricep engagement and minimize joint strain.</p><h3>Incorporating the JM Press into Your Routine</h3><p>The JM Press can be incorporated into your workout regimen in various ways. It can serve as a primary tricep exercise on arm-focused days or act as an accessory movement after heavy pressing exercises like bench presses. Consider performing&nbsp; 1-2 sets until failure or 0-2 RIR(reps in reserve) to effectively stimulate muscle growth.</p><figure id="figure-zbjn2otbepmd7id3bx"><img id="zbjn2otbepmd7id3bx" src="https://cdn.durable.co/getty/1aP3V4CB5pgrxUnT7mQdXhH3G3n1u9ywjJtGZMBqIiwaKxyIWYuSAOCyOZpCqEq8.jpeg" alt="workout routine" class="object-cover bg-gray-100 selected" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/1aP3V4CB5pgrxUnT7mQdXhH3G3n1u9ywjJtGZMBqIiwaKxyIWYuSAOCyOZpCqEq8.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><p><br></p><h2>Conclusion</h2><p>The JM Press is a powerful tool for anyone looking to enhance their tricep development. By understanding its benefits, mastering the technique, and avoiding common pitfalls, you can make this exercise a valuable part of your fitness journey. Embrace the challenge, stay committed, and watch as your strength and muscle definition improve over time.</p>

Mastering the JM Press: A Guide to Enhanced Tricep Development

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Yamcine is a fitness and nutrition blog that provides practical advice, expert-backed tips, and motivating content for people who want to get stronger, leaner, and healthier. We cover gym workouts, meal plans, supplements, fat loss, muscle building, and overall wellness — all in one place. Whether you're a beginner or a seasoned athlete, Yamcine helps you level up your lifestyle through real, no-BS fitness guidance.

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Lateral Dumbbell Raises vs. Cable Lateral Raises: Small D...

Mastering the JM Press: A Guide to Enhanced Tricep Develo...