The Best And Worst Shoulder Exercises

Summary by Krater

Jeff Nippard ranks 20 shoulder exercises from S-tier to F-tier based on stretch, tension, feel, and progression, concluding that cable lateral raises are the best overall shoulder exercise.

From the video

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

• shoulder hypertrophy
• dumbbell lateral raises
• overhead press
• machine lateral raises
• cable lateral raises
• rear delt exercises
• long-muscle length resistance training

Exercises

• standing dumbbell lateral raise · dumbbells
• lean-in dumbbell lateral raise · dumbbells
• super-rom lateral raise · dumbbells
• overhead press · barbell
• seated overhead press · barbell
• dumbbell overhead press · dumbbells
• machine shoulder press · machine
• Arnold-style side lying dumbbell raise · dumbbell
• front raises · dumbbells
• Atlantis standing machine lateral raise · machine
• seated machine lateral raise · machine
• cable lateral raise · cable machine
• cable Y-raise · cable machine
• behind-the-back cuffed lateral raise · cable machine
• banded lateral raise · resistance band
• upright row · cable machine
• reverse pec deck · machine
• rope facepull · cable machine
• bent over reverse dumbbell flye · dumbbells
• reverse cable crossover · cable machine

What it concludes

• Cable lateral raises are the best overall shoulder exercise for hypertrophy.
• Standing dumbbell lateral raises are time efficient but lack tension at the bottom of the movement.
• Lean-in dumbbell lateral raises modify the resistance curve to place more tension on the side delt when fully stretched.
• Overhead presses provide high tension in the stretched position but are anterior delt dominant and less stable.
• Machine shoulder presses are highly effective for hypertrophy due to reduced stability demands.
• Front raises are largely redundant for anyone doing pressing movements.