Cables vs. Dumbbells: The Showdown
If you’ve ever stepped foot in a gym, or the comment section of any fitness post, you’ve probably heard the claim:
“You have to use free weights if you want real results.”
It’s one of the most persistent myths in fitness. The idea that dumbbells and barbells are somehow the holy grail of muscle growth, while cable machines, machines in general, or gasp! modern alternatives like Black Box VR are inferior.
But here’s the truth:
That idea is outdated. And science keeps proving it wrong.
A brand-new 2024 study from Larsen et al., featuring respected researchers like Dr. Brad Schoenfeld and Milo Wolf, set out to answer a question we’ve heard for years:
Do cable lateral raises build just as much muscle in the shoulders as dumbbell lateral raises?
The researchers designed a clever experiment. They took 24 resistance-trained men and women and had each person train one arm with dumbbells and the other with cables over an eight-week period. Volume, range of motion, intensity, and rest were all controlled. Every set was taken to failure.
Then they measured muscle thickness in the lateral deltoids using high-quality ultrasound scans.
What Did They Find?
There was no meaningful difference.
Both dumbbells and cables led to small-to-moderate increases in deltoid muscle thickness. The study used a Bayesian statistical model (a powerful way to assess likelihoods), and the evidence was actually stronger in support of the null hypothesis: that there is no difference between the two training styles.
In other words:
Cables work just as well as free weights for building muscle in trained lifters.
What This Means for You (and for Black Box VR)
At Black Box VR, we’ve built our immersive, gamified training system around dynamic cable resistance. Why? Because it allows for:
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Continuous tension through a full range of motion.
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A safer training environment (especially under fatigue).
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Game mechanics that adapt the load perfectly for your strength levels.
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Movement freedom for effective compound and isolation exercises.
This study confirms what we and many modern coaches already know:
It’s not the tool that builds muscle. It’s how you use it.
Whether it’s a dumbbell, cable machine, or the state-of-the-art resistance engine inside Black Box VR, the real magic comes from:
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Training hard and close to failure
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Hitting your target volume and intensity
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Using good form and progressing over time
Busting the Myth
Still think free weights are the only way to build muscle? Let this be a wake-up call. Cables offer a unique set of benefits, and when implemented correctly (like in Black Box VR), they’re every bit as effective—and in many cases, more functional, more joint-friendly, and more adaptable to your body.
Modern fitness isn’t about lifting an iron ball with a handle. It’s about creating powerful, consistent training stimuli… and that can come from a smart cable system, an AI-driven platform, and a virtual world that keeps you coming back for more.
Bottom Line
If you’re training hard inside the Black Box, rest easy knowing you’re doing exactly what your body needs to grow stronger, fitter, and leaner. You’re not missing out by skipping the dumbbell rack. You’re training smarter.
The myth of “free weights or bust” is officially busted.
Time to build muscle the modern way.
The study: View
Ryan DeLuca is the CEO and Co-Founder of Black Box VR, the world’s first virtual reality fitness experience. Previously, he founded Bodybuilding.com and grew it to become the most visited fitness site in the world with nearly $500 million in annual revenue before stepping down as CEO in 2015.
Ready to dive in? Let’s make fitness your new favorite game. Welcome to the future – welcome to Black Box VR!
About Black Box VR
Black Box VR is the world’s first virtual reality esport that combines resistance training, HIIT cardio, and intense gaming to deliver a science-backed workout experience. In our luxurious gym locations, members are able to build muscle, lose fat, and get fit while playing an addictive game.
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