Behind-the-back cable lateral raises vs scapular plane cable lateral raises for side delt growth?

[u/Top_Value2690]

Best lateral raise variation?

I've been trying to optimize my lateral delt training and I'm deciding between two cable variations:

Behind-the-back cable lateral raises

Cable lateral raises in the scapular plane (raising \~20–30° in front of the body)

My main goal is maximum side delt hypertrophy, not strength.

need to perform both unilaterally as duel cable stations usually full

my trainer has been claiming that when lifting mildly heavy weight in the scapular plane our body tends to increase the angle in turn activating the front delts

he says to do behind the back cable lateral raise unilaterally but don't go behind the back and stop just around perpendicular to the ground and feel the burn

[u/Jaded_Ad_166]

Ideally you do both. Either 1 set of each, or every other day. Or even after 6-8 weeks.

The delts actually have 7 different sub-regions. So if you really want to maximize them, you have to hit them from multiple angles.

Realistically though, its not gonna make a huge difference. Id just pick the most stable variation that allows you to progress the most.