The Best And Worst Shoulder Exercises

The video introduces a tier list ranking of popular shoulder exercises for muscle growth, from S (super) to F (fail). Key criteria for an S-tier exercise include high tension in the stretched position, good feel (no shoulder pain), smooth resistance profile, and simple progression over time. The three main heads of the deltoids (anterior, lateral, posterior) are introduced, and the video promises to reveal the top exercise for each.

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The standing dumbbell lateral raise is discussed. While simple and time-efficient, it's placed in B-tier due to suboptimal tension, with zero tension in the stretched position and peak tension only when the arms are at 90 degrees. Leaning lateral raises (A-tier) improve the resistance curve by placing more tension in the stretched position, while lean away lateral raises (B-tier) help shift emphasis from the rotator cuff to the lateral delt.

The Super ROM lateral raise is introduced as a movement that fully contracts the side delt. Despite the current trend favoring stretch over squeeze, this exercise is considered worth trying, but due to similar resistance curve issues as standard dumbbell lateral raises, it's placed in B-tier.

The overhead press is discussed. The barbell overhead press (B-tier plus) provides high tension in the stretched position and allows for good overload, but it's very anterior delt dominant and stability can be an issue. Seated overhead presses (B-tier) address stability but remain front delt dominant. Dumbbell overhead presses (A-tier) offer advantages like faster setup, greater range of motion, and more side delt involvement.

The machine shoulder press (A-tier plus) is praised for its smooth feel, deep stretch, and ability to push to failure without losing control, making it the top front delt exercise. If a good machine isn't available, the seated dumbbell shoulder press is recommended. Front raises of any kind are placed in D-tier for most people, as the front delts typically get enough work from pressing exercises, but can be useful for those with underdeveloped anterior delts or who cannot perform presses.

The Arnold-style side lying dumbbell raise (A-tier) is highlighted for its high tension in the stretched position, stability against a bench, and huge range of motion. The Atlantis standing machine lateral raise (A-tier plus) is praised for its smooth, consistent tension and ease of progression, but a slightly less deep stretch compared to cables or the Arnold lying raise prevents it from S-tier. The seated machine lateral raise is placed in B-tier, as the higher pads can feel less comfortable and require more weight, potentially causing shoulder discomfort.

The cable lateral raise (S-tier) is highly recommended for its maximum tension in the stretched position and excellent feel. Using wrist cuffs and a lacrosse ball can improve connection with the side delts. The cable Y raise (S-tier) offers an even bigger range of motion but can be more awkward to learn. The behind-the-back cuffed lateral raise (S-tier) is a great time-efficient option for hitting both arms simultaneously, providing a similar feel and effectiveness to single-arm cable raises.

The banded lateral raise (C-tier) is considered the least favorite lateral raise option due to its unfavorable resistance profile (zero tension in the stretch, maximum at the top). The upright row (B-tier) targets both upper traps and side delts, with cable variations offering a better feel. It's considered an overhated exercise and a good overall 'yolk builder' but the traps can easily take over, limiting delt growth.

The reverse pec deck (S-tier, especially when done sideways for a deeper stretch) is an amazing rear delt exercise, providing consistent tension and effectively isolating the rear delts. The rope face pull (A-tier) is also effective for rear delts, particularly when performed with an underhand grip and external shoulder rotation, offering a good stretch and feel, though mid-traps can become a limiting factor. Bent over reverse dumbbell flies (B-tier) have the same limitation as dumbbell lateral raises (zero tension in the stretched position) but are still a viable option for quick workouts or limited equipment.

The reverse cable crossover (S-tier) is praised for its amazing stretch, enormous range of motion, and even tension, making it the top rear delt builder. By holding the cables directly and alternating crossing arms, it ensures smooth movement and balanced development. The front raise is declared the "worst of the worst" not because it's inherently bad, but because its redundancy in most programs (due to front delts being worked in presses) makes it less necessary, still placing it above F-tier. The cable lateral raise is crowned the "best of the best" for overall shoulder development due to its ease, effectiveness, and ability to meet all hypertrophy criteria.