Exercise Guides & Advice

Best and Worst Shoulder Exercises for Muscle Growth

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Introduction

Are you looking to grow your shoulder muscles? In this video, we’ll rank the most popular shoulder exercises on a tier list, from the best to the worst. We’ll crown one exercise as the ultimate winner, and also highlight the exercise that falls short. Let’s dive in!

The Importance of Shoulder Exercises for Muscle Growth

Shoulder exercises play a crucial role in muscle development. The shoulders consist of three main heads – the anterior, the lateral, and the posterior. Each head requires specific exercises for optimal growth. Let’s explore them in detail.

Understanding the Three Main Heads of the Deltoids

The deltoids have three main heads: the anterior or front head, the lateral or side head, and the posterior or rear head. Each head performs a distinct function, contributing to a well-rounded shoulder appearance.

The anterior head raises the arm up to the front, the lateral head lifts the arm out to the side, and the posterior head pulls the arm back. Since these heads function individually to an extent, it’s essential to target each one for complete shoulder development.

The Criteria for Ranking Shoulder Exercises

Before we dive into the specific exercises, let’s establish the criteria for determining the best shoulder exercises:

  • High tension in the stretched position
  • Minimal shoulder pain during the exercise
  • A smooth resistance profile
  • Simple progression with the ability to add weight or reps over time

The Standing Dumbbell Lateral Raise

The standing dumbbell lateral raise is a popular exercise seen in gyms worldwide. While it is time-efficient, providing a quick workout, it falls short in terms of tension on the side delts. Without tension at the bottom, where the delts are most stretched, and reaching peak tension only at 90 , this exercise is not the most effective. However, it can still contribute to shoulder growth.

If you lean against a bench or rack during the exercise, modifying the resistance curve to increase tension on the side delt in the stretched position, it becomes a more effective option. This modified version, known as the lean-in dumbbell lateral raise, is highly recommended.

The Super ROM Lateral Raise

The super ROM lateral raise provides a rare opportunity to fully contract the side delt. Although research focuses on the importance of the stretch, not much evidence exists specifically for shoulders. Nevertheless, this exercise is worth trying, as it offers unique benefits.

The Overhead Press

The overhead press, beloved by many, is an impressive exercise that showcases strength. However, when it comes to shoulder development, it has some downsides. While it provides high tension in the stretch position and allows for overload, it primarily targets the anterior delts. Additionally, the exercise requires stability, shifting tension away from the shoulders.

If done seated, stability becomes less of an issue. However, the seated version still emphasizes the front delts and lacks the satisfaction of the standing overhead press. Thus, the seated overhead press also falls in the same tier.

The Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press offers several advantages over its barbell counterpart. It allows for faster sets, provides greater range of motion, and incorporates more side delt activation. This exercise takes into account the criteria for shoulder development and is recommended for its effectiveness.

The Machine Shoulder Press

For those with access to a good machine that provides a deep stretch, the machine shoulder press is an excellent choice. It offers a smooth feel, eliminates the need for coordination, and allows for maximum effort without compromising control. Despite being front delt dominant, it serves as a reliable vertical pressing option for shoulder hypertrophy.

Best Exercise for Front Deltoids – Revealed!

Before we proceed to other exercises, let’s reveal the best exercise for front deltoid development – the machine shoulder press. With its ability to provide a deep stretch and consistent tension, it stands out as an effective front deltoid workout option.

The Seated Dumbbell Lateral Raise

The seated dumbbell lateral raise, also known as the ernold style sidling dumbbell raise, is an exercise worth considering. It combines high tension at the deltoid stretch and stability due to the bench support, allowing for a full range of motion and an excellent side delt pump.

Not Recommended: The Front Raise

While the front raise is not necessarily a bad exercise, it can be redundant. Since most programs already include pressing exercises, which work the front delts, additional isolation exercises are generally unnecessary. However, if the front delts are underdeveloped or if pressing exercises are not feasible, the front raise can be a suitable alternative.

The Atlantis Standing Machine Lateral Raise

The Atlantis standing machine lateral raise offers a smooth feel and consistent tension throughout the range of motion. It allows for progressive overload and showcases notable strength gains. Though it falls slightly short in terms of stretch, it remains highly effective, earning a place in the “A” tier.

The Cable Lateral Raise

The cable lateral raise is a fantastic exercise for targeting the side delt. By setting the cable at hand height, maximum tension can be achieved when the arm forms a 90 angle with the cable. This exercise provides even tension throughout the motion and feels excellent.

For enhanced engagement, using wrist cuffs can promote better connection with the side delts. The cable lateral raise, whether performed with a standard D-handle or with cuffs, is a standout exercise and earns the coveted “S” tier ranking.

Best Exercise for Side Delts – Revealed!

Based on its effectiveness and overall feel, the cable lateral raise takes the top spot as the best exercise for side delt development. Enjoy the benefits of this exercise and watch your side delts flourish!

The Cable Y Raise

The cable Y raise provides an extended range of motion, sweeping the cable up, out, and back. Though it takes some time to master, this exercise offers unique benefits, earning it a place in the “S” tier.

The Banded Lateral Raise – Not Recommended

The banded lateral raise, while an option, falls short compared to other exercises. With zero tension in the stretch position and maximum tension at the top, dumbbell, cable, or machine laterals are better choices for shoulder growth.

The Upright Row

The upright row is an exercise often overlooked but deserves recognition. It targets both the upper traps and side delts, with minimal biceps involvement. It can be performed with cables, using a rope for better form. As long as you have healthy shoulders, there is no evidence that it leads to shoulder issues. Overall, it is a solid exercise to include for overall development.

The Reverse Pec Deck

The reverse pec deck is an excellent exercise for rear delt development. In this exercise, the chest is braced, ensuring all the tension from the stack is directed towards the rear delts. For a deeper stretch, performing the exercise sideways may be beneficial. Overall, the exercise provides consistent tension and deserves a spot in the “S” tier.

The Rope Face Pull

The rope face pull targets the rear delts effectively, especially when performed with an underhand grip and external shoulder rotation. While the mid traps may be active during the exercise, this is not necessarily a disadvantage, as that area also requires growth. However, the rear delts may not be the limiting factor in terms of exhaustion. Despite this, the exercise offers a good stretch and solid overloading potential.

The Bent Over Reverse Dumbbell Fly

The bent over reverse dumbbell fly, although not ideal due to limited tension at the bottom, can still be included in time-crunched workouts or when equipment availability is limited. Many individuals report sore rear delts from this exercise, highlighting its effectiveness for rear delt growth. However, due to the tension limitation, it falls in the “B” tier.

Best Exercise for Rear Delts – Revealed!

And now, for the number one exercise for rear delt development: the reverse cable crossover. With an incredible stretch and even tension throughout the movement, coupled with the ability to alternate arms, it is the top choice for rear delt growth.

Conclusion and Recommendations

In conclusion, shoulder exercises are crucial for muscle growth. Targeting each head of the deltoids is essential to achieve a well-rounded shoulder appearance. Based on the tier list, here are some key recommendations:

  • The machine shoulder press is the best exercise for front deltoid development.
  • The cable lateral raise is the best exercise for side deltoid development.
  • The reverse cable crossover is the best exercise for rear deltoid development.
  • The front raise is not recommended in most cases due to redundancy.

Remember, proper form and consistency are key when performing these exercises. Incorporate them into your workout routine and watch your shoulder muscles grow!

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