Bigger Side Delts: Ranking the Best Exercises Using Science

[@Joege9097]

I love this channel because Science Based actually means science is presented, not just in the tittle.

[@DutchinBrazil]

True the animations make it entertaining, infotainment at best

[@user-ii7xc1ry3x]

@@DutchinBrazil Truly

[@HouseofHypertrophy]

Thank you so much, your support and kind words are truly appreciated 🙏

[@alexandrefaisca5530]

Is it?

[@ShauryaBharadwaj-fj1ku]

Petition for all muscle group ranked videos 👇

[@DeMarcusCousinsIII-tx2bo]

Upper chest

[@yacinebateya2788]

Tricep long head

[@cicciobau]

calves

[@CA.ChristianAsker]

just S Tier and A Tier, 2 of each would be fine i think. keep the video shorter

[@장주영-c3l]

We need non-lat back muscle guides

[@infrasonica]

16:24 "let me know if you would like a video on overhead presses." Yes I want that video.

[@SnakeAndTurtleQigong]

Excellent! You've created quite a library here!!

[@HouseofHypertrophy]

Thank you my friend, as always!

[@bruvhellnah]

305K subscribers and I can STILL confidently say this channel is underrated af. Thanks a million for such detailed analysis!

[@HouseofHypertrophy]

Thank you my friend, that's very kind of you!

[@rinkuhero]

i remember when it was only like 10k, never would have expected it to grow so fast, seems the appetite for real studies is greater than i thought

[@alizaka1467]

@@rinkuhero I found this channel when it had just 10k subscribers as well. And the production quality was just as good back then as well. Couldn't understand why this channel only had 10k subscribers at that time

[@DeepVoicedOne]

House of hypertrophy breaking out the S-tier scale with research on this one...I would like to see more of these in the future for each muscle group.

[@HouseofHypertrophy]

Coming soon!

[@Muphenz]

This guide is extremely in depth. Great job with the content as always!

[@HouseofHypertrophy]

I appreciate you, as always!

[@LaverneusDinglefoot]

BTN presses have my shoulders feeling healthier than they have in years. Added bonus of hypertrophy and carryover to OHP.

[@Oi-mj6dv]

@@LaverneusDinglefoot bars. That and upright rows is a godly combo

[@LaverneusDinglefoot]

@@Oi-mj6dvI’ve been doing barbell upright rows and high pulls back to back recently, and my shoulders and traps are lit up afterward.

[@SwitzerlandStrongestParaglider]

Klokov presses❤

[@happzy]

Also I started doing BTN presses with snatch grip +Lu raises(which also have variations) and Ive seen significant improvements in my delts over all and sides especially.

[@SugarFreeKool-aid.TheWorstKind]

Same here

[@HouseofHypertrophy]

Hey all! This one took a while to make - Feel free to check out the Alpha Progression App: alphaprogression.com/HouseofHypertrophy Timestamps: 0:00 Intro 0:26 Part 1: The Many Ways to Lateral Raise 5:18 What if I Rotate? 7:25 What if I Bend? 8:20 Super ROM 10:36 S-tier Time 14:17 Land of Speculation 16:02 Part 2: Compound Exercises 23:46 Part 3: Before Wrapping Up 24:57 Limitations

[@DJ2punto0]

I've been training for 6 months now. Last 3 months I start my push days with cable lateral raises (at hip level) and finish the push day with a 6kg dumbbell lateral flys, then switch to 3kg. Both exercises are performed in 4 sets, with exploding concentrics, super slow eccentric, to failure, then right after repeat the same logic with lower/half the weight. Here's the kicker, for the last 2 sets with the bigger weight I keep doing lengthened partials to failure before switching to the low weight, which I also do lengthed partials to failure. My side delts exploded like crazy, I was looking very little results my first 3 months (counting the noobie gains) with the rows and normal sets of flies only. Everybody is different but if you're struggling with stubborn side delts give it a try, it worked for me!

[@joel9507]

The first exercise you do, do you do half the weight straight after on that one? Sorry, I struggling with your explanation.

[@DJ2punto0]

@@joel9507 no worries Joel, yes! First 2 sets are normal dropsets to technical failure. So for the first 2 sets you do with the "heavier wight" first (I try to keep it on the 8/12 reps with good technique) and then after good form failure you use half that weight immediately (normally I can't perform more than 6 but your mileage might vary). For the last two sets you will do 3 to 4 less reps with good form, but keep doing partials until failure with the medium heavy weight, and immediately do the same with the lower weight. I try to rest less than 3 minutes between sets to recover my breath.

[@Uzi16_29]

More volume = more growth. Thats what you did

[@naveedahmad6728]

Dude, there is no one in youtube community like you to breakdown exercises. Truly impressed 💪

[@mr.k5865]

A masterclass of the best quality info we know so far on the side delts. Thank you!!

[@tyagiharsh607]

I sometimes wonder, even though there are people like Dr. Mike Israetel and Jeff Nippard, is this the best channel when it comes to evaluating scientific literature and anatomy?

Could be, the videos are longer so the explanation is better and not simplified like with Mike or Jeff.

[@d3f3kt57]

It is, in my opinion. Jeff's channel changed a lot over the years (I've been subbed to him since 2018). It used to more technical/science-based. Once he got to like 2 M+ subs, the content started becoming more simplified to appeal to the masses, and nowadays it's been reduced to youtube shorts and subpar tierlists. A real shame. I hope this never happens to this channel regardless of the popularity it gets.

[@ozzy6162]

Great video again. I originally injured my (left) shoulder/rotator cuff doing seated lateral raises. I'm still not okay 16 months later. My current rehab includes doing very light Lu Raises as it strengthens the delts & also moves the scapular through its full range of motion which is good for the rotator cuff.

[@cenkarson777]

most knowledgable fitness ‘influencer’ out there for sure! appreciate the hard work brother

[@HouseofHypertrophy]

That's too kind, thank you haha :)

[@Vel1ar]

I don't think that lengthened partials in standing lateral raises make sense: there's almost no resistance in lengthened part of the movement. But it's easily fixable by doing 1 side at the time and leaning in the opposite side.

[@awayinmymind3970]

Can definitely attest to the distal region of the side delt lighting up with cables as opposed to dumbbells. Dumbbell lateral raises feel awkward, but cables set my side delts on fire.

[@HouseofHypertrophy]

Very interesting to hear, thank you for sharing dude!

[@tritone11]

Lu raises don’t have conventional muscle building as focus. Lu ,being an olympic weightlifter needs a lot of strength and stability in the end position of Lu raises, which is why he does them.

[@davidk6269]

If you prefer to externally rotate during lateral raises, just lean forward slightly. The slight forward body lean will help place more of the stress on the medial head of the deltoid.

[@romanticsharksmut]

I’ve personally gotten great results from heavy barbell OHP’s and heavy dumbbell upright rows. Also, I judge “failure” by an inability to continue lengthened partials (I start using full ROM). Also, if the gym is relatively empty, I’ll “run the rack” on the dumbbell upright rows, and once I get to the lighter weights I’ll transition to lateral raises. So it’s kind of a hybrid.

[@alessandrobruno9274]

You are really great at explaining things! Keep up the good work!

[@HouseofHypertrophy]

Thank you my friend!

[@reyankadu5220]

very underrated Channel. you deserve millions followers because you deliver the highest quality content on this site

[@r.t.8082]

Great video! I would add the unilateral T-bar upright row and the unilateral cable upright row (with the cable set around hand height) in S or maybe high A tier. Both emphasize the lengthened position, and the elbow flexion makes it even more lengthened-focused.

[@mrAngusGus]

I was really hoping that you'd cover cable lateral raises behind the back versus cable in front. Perhaps you can cover in a later video? Thanks for all this great info!

[@jakubchrobry3701]

Personally, I've always found that the cable behind the back best trains the front delts. Maybe that's why he didn't cover it.

[@mrAngusGus]

@@jakubchrobry3701 I specifically meant lateral raises with the cable behind your body instead of in front of your body

[@jakubchrobry3701]

@@mrAngusGus That's what I also specifically meant. I was referencing your comment. I did not think I had to spell it out to you and thought you would understand that _"cable behind the back"_ is referring to _"cable lateral raises behind the back."_ You were only talking about lateral raises. What's the confusion? If you said a dude named Joe did something; and another person says I didn't see "him" do that. Do you then say, I said "Joe", not "him" when the person used "him" to refer to "Joe."

[@mrAngusGus]

@@jakubchrobry3701 Got it, wanted to clarify since the wording was ambiguous- you could have meant cable anterior raises too, and clarity is pretty important here. No need to get defensive.

[@jakubchrobry3701]

​@@mrAngusGus No need to get passive aggressive. I replied to you, so why would I be referring to something else? We couldn't even have a discussion. That's what this is all about for me - people learning different things. I actually tried it out in the gym after your comment. I found you can have the cable behind the back in different ways: close to the body, far from the body, leaning back, etc. I did figure out that you can hit the side delts depending on the variation. Unfortunately, we couldn't have that discussion because you had to get all passive aggressive.

[@Cageshadow]

My practical scientific take on Super ROM laterals: I think it’s solidly A tier, not A-, and most people could learn a bit from increasing ROM on a regular dumbbell lateral raise. 1) As noted on the graph posted, lateral raise ROM peaks at 90°, but still have significant involvement up to 100° and a little past. If mobility permits (which it should, or should be worked towards), pushing a 90° lateral raise with neutral or internal shoulder an additional 15° or 25° makes the exercise 25% or so better. I think the juice is worth the squeeze. A lot of people come shy of 90°, sometimes 80° and leave a lot of quality stimulus on the table. 2) Many science-based lifters tend to forego shoulder flexion exercises like shoulder raises due to the anterior deltoid getting plenty of work on compound pushing movements. If someone falls in this camp, the extra anterior deltoid work on a super ROM lateral is more welcome than trying to avoid it in the name of limiting anterior deltoid involvement. 2A) similarly, trap involvement heavily comes into play past 100° or really 115°. Given the upper traps have a very limited exercise pool (shrugs of all kinds maybe some face pulls and similar but those are more mid-trap and upper-back focused), getting some extra trap work without having to shrug all the damn time sounds more like a plus than a negative. 3) Training shoulder mobility above 90° seems really functional and training the shoulder girdle in a larger range of motion in my experience promotes good shoulder health. Considering overall shoulder health, longevity, and strength and not just pure hypertrophy, I think this pushed a Super ROM lateral from A- to A. 4) Lastly, variation. For lateral raises without a cable or machine, you’re basically stuck with just a dumbbell lateral raise with small variations like leaning towards or away from the dumbbell. I could see someone (and have done myself), training the lateral head 2x a week once with weights and the other with cables. Run that for a 4-8 week mesosycle and next mesocycle someone can consider a different cable variation or machine, paired with a super ROM lateral to keep things fresh and varied. Overall, I think most gym-goers would benefit from a blanket prescription of more ROM than less ROM for all exercises. More stimulus per rep, more mobility and flexibility thus probably better longevity and injury prevention, and more ways to progressively overload in addition to weight and reps. Even if you elect to not do Super ROM laterals, I think 90% of people could benefit from the concept of ROM that super ROM laterals emphasize and put into their overall training and lateral raise training. Thanks for reading!

[@Multifidi20]

I've worked in a Physical Therapy clinic before as an assistant, and there have been many examples of that profession creating unnecessary fear about certain exercises. Examples include the leg extension, upright row, knees over toes-in squats and lunge- and shrugs just to name a few. Old school dr's do it too.

[@daryljohnston5154]

You point out something that is common in almost anything I can think of, not just exercise theory. For instance herbs. Various herbs have medicinal benefit, and a good example is Cannabis. Even though this herb has been used medicinally for thousands of years all over the world (even being used to treat children in the US right up until prohibition), various scientist, doctors, politicians and laypersons, most of whom never even tried the herb, all pitched in their opinions concerning why Cannabis is far too dangerous to be allowed for anyone, what to speak of youth. Your comment reminded me of this, how people who don't do something often (like upright rows for example) often have very strong opinions about it. These sorts of people tend never to listen to those who regularly engage in the subject and report benefit, somehow believing their own inexperienced opinion to have greater merit. The world's full of these people!🙂

[@Wolf_Templar]

THIS IS THE VIDEO WE ALL NEEDED

[@HouseofHypertrophy]

🙏

[@TypicallyUniqueOfficial]

One thing to be said about the upright row I don’t see a lot of people talking about is load-ability and potential for progression. Sure, at face value the lateral raise might see more activation, but how does this look down the line? Taking a lateral raise from 30-35 lbs up to 50 lbs might take someone multiple years if ever. While taking a 115 lbs upright row to a 135 or 150 lbs is quite realistic in much shorter of a time. Progression/progressive overload is non-arguably the single most important aspect of training, and how the exercises you perform are progressed should be one of the most important considerations to take into account. Exercises that can be progressed over time more easily have a leg up on exercises that do not.

[@d3f3kt57]

I agree, but how much of the added weight in upright rows translates to meaningful side delt hypertrophy, versus adding more reps to lateral raises is something that has to be further researched. For instance, in the squat eventually someone reaches a level where their quads are no longer the limiting factor that causes them to fail the lift, and the same principle can be applied to upright rows since they are a compound movement. Anecdotally, I was doing EZ bar upright rows in my routine but dropped them because after adding more weight, I was only feeling the exercise in my forearms. With cables, I feel it more in my upper traps. So I swapped them for a lateral raise variation since I wanted to emphasize the lateral delts.

[@Jotaro95]

Incline bench side lateral raises change my shoulder in 2 Months more then every other exercise in 1 year, had problems for 1 year to build a shoulder and to get a good feeling when i saw a video of the winner from the Arnold classics doing it i gave it a try damn my side delts growing fast now

[@d3f3kt57]

Amazing video, and a great tier list that actually explains the ranking of the exercises based on science instead of subjective feelings (unlike some other tier lists that have been put out lately by other fitness channels).

[@HouseofHypertrophy]

Thank you dude 🙏

[@davin8r]

Thanks!

[@HouseofHypertrophy]

Thank you so much for the kind donation, you are appreciated

[@FiFiFilth]

I did dumbbell laterals on a bench for a meso and wondered why my shoulder tendons flared up like they didn't in years. Doing cable only now, pain is all gone. I focus more on getting 20+ sets a week of dedicated lateral head work in, by doing stuff like giant and myo sets to get in the volume in a reasonable time.

[@Precipiceofwind]

20 sets is wild

[@BP26P]

Lengthened partial cable lateral raises feel awkward but happy with the results

[@nicolasvotta1966]

This is perfect. Thank you for the exceptional work, Mr. House of Hypertrophy.

[@_baller]

When you gonna be on Dr Mikes channel to literally have a fist fight?

[@RazgrizDuTTA]

I have tried many variations of lateral raises and my shoulders always feel funny. However, upright rows feel great up to the chin! Upright rows, close grip OHP, wide grip BTN press and face pulls seem to work great for me and work the entire shoulder.

[@HouseofHypertrophy]

Very interesting to hear!

[@williamhewitt7791]

This is the single most difficult to exercise muscle I have tried to workout, where everything seems to have a safety issue. Thank you for making a video about it.

[@SlackwareNVM]

I've been doing lengthened partial lateral raises with heavier weights for the last year or so and I'm very happy with the results.

[@KarinSatori]

THANK YOU AGAIN FOR A GREAT VIDEO ! HIGHLY APPRECIATED ❤

[@marshallrichardson3207]

I do my upright rows with a wide grip on an E-Z curl bar, and bring the bar to just under my pecs. These hit the medial heads well and don’t hurt my shoulder joints.

[@marshallrichardson3207]

Yes, please! Analysis of the compound exercises for shoulders is definitely requested!

[@alizaka1467]

Always had this nagging shoulder pain. Started doing upright rows with neutral grip and my shoulders finally started to feel like they could breathe better. Felt so good. The only reason I stopped doing them was because I replaced most of my exercises in favor of lengthened bias ones like leaning side raises

[@careerprep711]

I really like this video.👍👍👍. It has a lot of good information . I mostly do cable lateral raises. *_Could you please make video on best exercises for the serratus anterior_* 🙏🙏🙏🙏🙏🙏🙏

[@Бибоп-е4б]

Yes, a video about OHP would be great!)

[@AmanKeshri-pb8cq]

DO THIS FOR OTHER MUSCLE GROUPS ALSO.......

[@AngelMihalkov]

He has done many other muscle groups already

[@thuglife2791]

most dumb person ever

[@Chris-qb6lb]

10:08 do you have any commentary on Lu raises without an external rotation? I have been doing them in this manner, as I have the mobility to do so.

[@foxcryptoboss]

Ok, my side delts workout is: Y Raises, High Pulls (dynamic). And you've missed both exercises here.

[@Horus-Lupercal]

I love seated lateral raises. Hard to cheat. Eugene Teo & John Meadows (R.I.P) have some great videos on lsteral raises generally. Regarding scapulae vs frontal plain, I just make sure my arms aren't perfectly to the side, and my shoulders feel great after.

[@Casual_Shots]

Incredible video thank you so much for putting all of this information together!! I’ve always tried to choose my side delt options based just on what’s comfortable for my shoulders. It’s really enlightening to know which options I can leave out and which options I can focus on that are actually productive. No more basing my side delts on feels.

[@HouseofHypertrophy]

Best of luck my friend, I wish you continued gainz!

[@VideoGerm]

I tend to set the cables around head height for cable lateral raises because I feel a greater stretch in the lengthened position. Plus, I’ve noticed the resistance curve improves as well, since the resistance gradually lightens when the cable aligns more with the arm in the shortened position. It keeps the tension where it’s needed most during the stretch while easing off when the muscle is more contracted.

[@daryljohnston5154]

I don't get it. I set the cable at foot height for cable lateral raises, because that means there's tension right from the beginning. If I were to raise that cable to head height, I would have to start at head height. Are you telling me you start at head height and raise from there to an arm overhead position?

[@andrewbianchi1294]

​@@daryljohnston5154the cable being on the ground doesn't necessarily mean there's tension at the bottom - your arm is almost perpendicular to the cable this way, so you may be able to get a better STRETCH but the biggest moment arm (hardest part of the lift) will happen when the arm is raised higher i.e. when the delt is shorter.

[@daryljohnston5154]

@@andrewbianchi1294 OK, I accept that, however you still didn't answer my question. Could you please tell me exactly how you do your side delt growing exercise w/ that cable set at head height?

[@scottchristopher4019]

It would be awesome to see a overhead press video comparing grips and widths for hypertrophy

[@SimonFrisendal]

I use Lu raises to warm up for push movements/workouts. It gets my front and side delts warmed up and the entire shoulder joint movement moving. Perfect for me before bench pressing. It's also fast and efficient.

[@doggo64]

How about keeping the cables all the way up to further improve the resistance curve? This would have maximum resistance when the delts are fully streched unlike cables to hand height

[@HouseofHypertrophy]

That's possible, but performing the typical ROM with that set up wouldn't be as smooth/feasible

[@HouseofHypertrophy]

But of course, lengthened partials can be done in that way!

[@doggo64]

​@@HouseofHypertrophyExactly! Due to the it's resistance curve I only go to till 30° of abduction on the end rom and as far as I can in the initial rom. From personal experience I can now do way more long lenght partials in the end rom after the set unlike the cables at hand height where there was barely any resistance in the fully streched rom

[@VideoGerm]

I also tend to set the cables around head height for this exercise because I feel a greater stretch in the lengthened position. Plus, I’ve noticed the resistance curve improves as well, since the resistance gradually lightens when the cable aligns more with the arm in the shortened position. It keeps the tension where it’s needed most during the stretch while easing off when the muscle is more contracted.

[@Gopher31]

Shoulder presses tend to give me impingement. Upright rows never do and instead give me the best side felt pump. I’m glad you went into impingement a bit as it seems recent evidence has cast doubt on some of the theory surrounding its cause.

[@tonipieleanu]

Re stability, this refers to stability of the joint, not whole body. Although if you compare standing LR to bosu ball LR you will find out whole body stability maters at some point. But standing versus seated makes little differences when it comes to such an isolated exercise.

[@robert50173]

Great content. More about the compound exercises please. Behind the Neck Press, Upright row with dumbbells leaning over, OHP dumbells next to head , & Arnold press.

[@elisabeth4342]

I hardly did lateral delt raises. Seated OV dumbell presses with 55 lb. each and 155 lb. upright rows are good enough for a 112- 115 lb. biological woman who NEVER took growth hormones, steroids or any type of fat burners!! I did it the brutal way! Also, multiple sets of 90 lb. barbel presses in the moderate rep range - seated shoulder presses with 55 lb. and 50 lb. dumbell presses in the moderate rep range as well. The point is, pound-for-pound, one needs to be strong to gain and maintain quality (functional) muscle mass, along with shredded definition and shredded definition. If one DOESN'T have enough visible muscle mass (size), you'll just look small, underdeveloped, weak, etc. once you become well-defined.

[@a3per818]

Would combining leaning/lying lateral raises with internal rotation increase rear delt and upper trap activity while keeping side delt activity relatively the same?

[@drip369]

Think about where the tendons insert on the arm for the side deltoids still holding the weights in front of you with a 90° elbow bend will take a lot of the weight off of that tendon therefore recruiting less of the side deltoid and more of the traps

[@yepyep4840]

I do 90deg side lying dumbbell raises. I don't agree that it's not feasible to do. It's actually really easy to do. I'm extremely stable while doing the raise. Neurologically, doing one at a time allows me to go to failure easier because two deltoids aren't going to failure, just one. Other than that, I love the video!

[@simonh.1433]

Love your videos, thank you for your detailed explanations. However, i would advise everybody to just experiment with different exercises in general. The amount of potentially more gains with S-Tier exercises that will be made are so insignificant in the long run compare to other exercises that it really does not matter. And everybody is different, i dont connect to a lot of side delt variations, but Dips and OHP give me an insane pump in my delts. Happy lifting guys.

[@bernhardkern1136]

I love House of Hypertrophie! ❤

[@keithianlocke]

I trained both side delts and biceps using cables, to provide lengthened training, for about 3 months. They just caused me joint/tendon injury. Just recovering after 4 weeks of no longer doing them. I still get a strong pain along the length of my forearm when tensing bicep. And a pain in shoulder when doing chest pressing exercises. I would advise against using them.

[@jenulis]

Stability can also reduce systemic fatigue. Lower systemic fatigue can help with consistency.

[@theeyetriangle]

I've been doing the leaning into a bench dumbbell lateral raise for several months now and it is more difficult compared to the standing dumbbell lateral raise because you reach technical failure sooner. Tho I have a problem feeling my side delts mostly because the burn in my lateral tricep is much more prominent and distracting.

[@himX10]

Can you please do a video on neuro mechanical matching

[@SamiiShabuse]

At the end of all these videos can you make a like a total compilation video for these? I would def watch

[@mcbain7392]

I have to say something about U rows, I can really feel the side delts working when doing slow negatives. That's something I don't feel when doing shoulder press, also U rows causes

[@ivangerginov5648]

Awesome video as always. Regarding upright rows, I experience an issue but not in the shoulders but rather the wrists. My wrist bone keeps popping, so I stopped doing them.

[@Tiago_Ogden]

What is the best exercise for spinea erector growth?

[@ItsBrown__]

What about 45 degree rows for mid delts? Emg activity seems to be pretty high for it

[@Cageshadow]

It’s probably good extra stimulus, but a row terminating because of mid delt fatigue instead of back musculature probably isn’t an effective row. If mid delts are a huge priority, then having 45° rows on days where you’re not lateral raises would help very marginally but definitely somewhat.

[@nehemiahjuan950]

I love you man. You're the research GOAT

[@HouseofHypertrophy]

Thank you dude, I appreicate you!

[@Pofdmanaxe]

I needed this

[@HouseofHypertrophy]

Hope it helps!

[@hollowpoint1057]

Upright rows absolutely cause shoulder impingement for me.

[@noah4371]

I know you are a channel for hypertrophy (obviously), and I mean NO bad intentions, insult, rudeness, complaint, or disrespect whatsoever. However, why aren’t there more channels focused on strength? Neurological strength, explosive strength, maximal strength like in powerlifting, strongman, and olympic weightlifting? I feel like there is less information on general strength rather than hypertrophy and bodybuilding.

[@daryljohnston5154]

I think it's because society now is so focused on the superficial rather than the content. In other words big muscles (or at least show muscles) are highly sought after & hardly anyone cares about getting stronger. If a guy is very strong but looks weak, hardly anyone would want to be him, but if a man looked like a Greek God and was ultra-weak, no one would pause before becoming him. A few hundred years ago most would have chose functional strength because that quality would be very useful for everyday life, but not today. Most want to look like God's and lie in the sun all day drinking alcohol, never lifting a finger if they can help it.

[@d3f3kt57]

There are some good powerlifting channels, like Brazos Valley Strength and PRs Performance. Their sub count is much lower, though. It's just that powerlifting is still a niche sport, lots of people don't know about it. I do wish there was more information regarding how to program for maximal strength gains, as that is much more complicated than training for hypertrophy, since you have to balance progression with injury prevention.

[@flufnroll]

Precious tips and info as usual...

[@user-ii7xc1ry3x]

Another bang of a video. So detailed 😻

[@HouseofHypertrophy]

🙏

[@daryljohnston5154]

I would very much like to watch a video concerning how various shoulder presses work different aspects of the shoulder, leading to different muscle growth in the three heads. If you make such a video, could you include your opinion (or study data) on pre-exhausting the side delt by #1: Doing dumbbell side raises immediately before shoulder press #2: DB side raise before wide grip upright rows & #3: Wide grip upright rows done before shoulder press. I doubt there's many, if any, studies on pre exhausting shoulders. However even if that's so, I'm quite interested in your personal opinion on this topic. It seems to me that you have gone over so many studies and trained long enough yourself that your opinion must be a very good source of advice that I can at least experiment with myself, so I'm just asking for you to enter "The Land Of Speculation". THANKS🙂

[@HouseofHypertrophy]

Thank you my friend, that's a great idea. I will consider that for the video!

[@chadman6440]

Yes please, make an overhead press video!

[@zerrodefex]

I've never felt shoulder issues with upright rows, any discomfort was always in my wrists.

[@loganwolv3393]

TBH i feel like the 90 degree bend when i do cable lateral raises helps me actually feel my side delts as compared to keeping a minimal bend. Anyway about pain, it can definently go away if you recover properly and also keep doing the exercise. It's about stressing the joints just enough to stimulate the body to make them more resilient.

[@dynaspinner64]

Would've been interesting if behind the neck presses were compared. I've heard a lot of people claim they are better than standard OHP for side delts.

[@jakepast27-t7w]

16:20 yes i would like to see a video on overhead presses

[@rafaeldietrich8050]

I think doing partials with regular dumbbells can never be S tier due to the resistance profile of dumbbells. They provide almost no resistance at the bottom of the movement. In terms of lateral raise machines, unfortunately most of then suck too, the only one that i feel like has any promise is the atlantis lateral raise machine which is very rare.

[@hakant.5806]

I think supersetting any variant of lateral raise and behind the neck press is the ultimate way to pop your delts out

[@WitnessedOne]

I will give everyone a "secret" exercise that grew my side and rear delts very well even when it does not mainly target them... the dumbbell bent over row. Doing that on a bench and 1 dumbbell at a time would give soreness and pump to both the lats but also the side and rear delts

[@whippersnapper7632]

This is anecdotal evidence, but I personally found internally rotated seated lateral raises to invoke pain in my left shoulder that lasted for multiple weeks after I stopped doing them. My history of shoulder injury and in long-term participation in judo is potentially what caused me to have such a problem with this movement, but even so there IS a risk of developing pain. Therefore I would recommend to shy away from this variation if there's even the slightest hint of discomfort or pain, not to say that they're the anti-Christ if someone finds it to be to their liking and isn't causing any noticeable harm.

[@ilyasgood526]

Is there a summary of this 30 minute video? Just saying this is the best exercise according to scientific studies

[@dkmchui]

Due to time constraint i only do lying down cross cable raise.

[@Shazok55]

what about pronated front raises? i think they hit side delts very well because of the internal rotation

[@codyypeng]

What are your thoughts on doing lengthened partials using a side lying lateral raise variation with a heavier weight? would that put them on S+ tier?

[@juanvillegas1448]

I would like to see diferents type of overhead press

[@mweilenmann]

Could you please add chapters within KZbin on the video?

[@savanthsajil7857]

I really love your help 😩🥰

[@MrOrthodox13]

You're at least the third science-based fitfluencer that has covered shoulders in this week. How? What happened that you, Jeff Nippard, and Ryan Humiston had to cover shoulders right now?

[@caylinbarnes702]

I often have this question when i see content creators in the same niche post videos covering nearly the same topic in a relatively short period of time. My thoughts are that they most likely analyze and observe the trends of content within their niche. I've seen a few fitness youtubers doing these Exercises ranked best to worst style videos and as competitors they probably just jumping on what's "hot" right now. Many people are looking for the "most optimal way" to do x and get result y in the least amount of time with an appropriate corresponding amount of effort. It is also probably viewer influenced. Viewers vote for a video on a muscle group, then go to a competing content creators video of a similar nature and ask that content creator to cover the same muscle group.

[@gwspom]

Question to the topic of EXTERNAL MOMENT ARM: For 2 out of the 3 shown examples (Biceps Curl and Triceps Overhead Extension), what if you put your elbow behind respectively ahead of your body center when doing these exercises? Shouldn‘t this reduce the leverage in the middle position and improve these exercises therefore?

[@obtuseboi]

Is there anything I can do to train the lateral delt at all with AC joint arthritis? I used to be able to do cable lateral raises with very low weights, but not my shoulder pops during it and hurts the next day. Any OHP exercise is out of the question

[@SilverStar6609]

When do people even report shoulder impingement? The one time I experienced it was the night after picking up side delt exercises. This leads me to hypothesize that something involving the growth and restructuring process from sleep affects the supraspinatus to cause it, and not the immediate exercise. Looking forward to the follow-up video once the side delt research has been completed, btw!

[@Cageshadow]

There is probably some truth to this. I remember Dr. Mike Isratel talking about how people are generally more sensitive or “scared” about fatigue in select areas of the body like the low back, knees, neck, and shoulders. When training and disturbing soft tissue like tendons and ligaments, people seems to overestimate the fatigue and discomfort they get in those areas when the body in reality is adapting, strengthening, and growing.

[@Cageshadow]

Like my buddy/client who hasn’t lifted weights in 6 years due to an office job developed really tight hip flexors from sitting 8 hours most days. When doing walking lunges, he expressed knee pain (really discomfort) in his back knee where his hip flexors and rectus femoris was stretched. We switched to step-ups for a couple weeks, progressed to shorter stride walking lunges, and then normal walking lunges and his knee pain was gone and worked through.

[@tastytucker981]

I'd like to see a video on ohp variations. Great video btw!

[@HouseofHypertrophy]

Thank you so much!

[@soyadeos]

Dude you’re the best

[@HouseofHypertrophy]

Thank you!