Top 3 Shoulder Exercises For 3D Delts

Summary by Krater

Dr. Mike Israetel shares his top three shoulder exercises for each head of the deltoids (front, side, and rear) to achieve round 3D shoulders, emphasizing proper technique, deep stretches, and controlled negatives.

From the video

Answers: What are the best shoulder exercises for muscle growth according to science?

• front deltoid training
• side deltoid training
• rear deltoid training
• shoulder hypertrophy

Exercises

• machine shoulder press · machine · 6-10 reps
• dumbbell shoulder press · dumbbells
• EZ-bar front raise · EZ-bar · 10-20 reps
• cable front raise · cable machine
• super-ROM lateral raise · dumbbells · 10-20 reps
• cross-body cable Y-raise · cable machine
• super-ROM reverse cable fly · cable machine
• reverse pec deck · pec deck machine
• standing barbell overhead press · barbell

What it concludes

• Side delts are the most important part of the shoulder for the 3D look and should make up 70 to 90% of your belt training.
• Machine shoulder presses increase stability and allow training closer to failure without weight-dropping worries.
• EZ-bar front raises provide a huge range of motion and an isolation exercise for front delts.
• Super-ROM lateral raises with a thumb-up position activate the side delts effectively.
• Cross-body cable Y-raises provide superior stretch and tension for rear delts.
• Reverse pec deck with a reach-forward movement pattern effectively targets the rear delts.