We Tested 17 Shoulder Exercises, These Are Best For Growth

Betty and I are back. She’s a $12,000 science machine that’ll help us determine which of these 17 shoulder exercises are the best and which are the worst for building big shoulders. I tested these best shoulder exercises on 3 subjects, averaged the data, and found some very interesting insights that align with other research out there. With the results from this experiment, you’ll be able to save literally years of wasted time doing the wrong movements for your body-and finally get those bigger, wider shoulders you’ve been dreaming of. So, without further ado, let’s dive right in and find out what the best shoulder exercises (really) are and then talk about how to use them in your shoulder workouts.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
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Vote for the back exercises you think will come out on top:
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Let’s explain what and then who we’ll be measuring to find out what the best shoulder exercises are. We’re putting sensors on the front, side, and rear delts. But we’re also putting one sensor on the upper traps, you’ll find out why later. As for who we’ll be testing, it’ll be me, Alex, and Raza (yes, again!) What about the wager? Well, we ordered the world’s hottest bowl of noodles. We also got the world’s hottest chip made with the Carolina reaper. And a gummy bear, which comes in at 9,000,000 Scoville. Each of us is going to write down on a piece of paper what we think the top 2 shoulder exercises will end up being for the front, side, and rear parts of the shoulder. The person who gets the most exercises correct still suffers, just not as much. They get to choose who has to eat what. Before testing what’ll give us big shoulders, we had to prep 3 things. First, our estimated “1 rep max” for each exercise.
Next, we needed a clean shave to make sure the electrodes stick. Finally, before we could start the first exercise, we had to take our maximum voluntary contraction (MVC) measurements.During the experiment, we did 1 set of 5 reps and then taking at least a 5 minute rest before moving to the next exercise. We also rotated between front delt, side delt, and rear delt exercises to avoid overly fatiguing one region.
So, what are the exercises that’ll give us bigger, wider shoulders? Let’s start with the front delts. Both winners were overhead shoulder presses, just different variations of them. We tested the seated dumbbell press, standing dumbbell press, seated barbell press, and the standing barbell press. But for the seated variations, we were actually able to use slightly heavier weight than the standing variations because of the extra stability provided by the bench. The seated versions performed the best. One more thing for the front delts. Although the overhead presses we just talked about will provide significantly more activation on the front delts (71% for me), it’s likely that you’re already working this muscle quite a bit whenever you perform chest exercises. So my recommendation would be to do overhead presses once, maybe twice a week depending on your goals.
Now the side delts (i.e., what’ll give us wider shoulders). This took me by complete surprise. The winners ended up being the two standing shoulder presses we tested. But this is all simply because the side delts are helping stabilize the weight up at the chest, which isn’t a powerful stimulus for growth. It’s a case where more activation doesn’t necessarily lead to more growth, one of the limitations of Betty. Taking this into consideration, I’d remove shoulder presses from the top which would now bring the lateral raises to the top of this list. In this experiment, the standard dumbbell lateral raise and the lying incline lateral raise came out on top, with cable lateral raises following closely behind. All of those are great options.
Last but not least, the rear delts. The top exercise was the double arm reverse cable fly. With this exercise, by setting the cables high and pulling the arms down and back at a 45 degree angle from the body, it lines up the constant tension from the cable almost perfectly with the rear delts. As for the other rear delt winner, it’s the reverse cable fly, but with one arm and the body positioned sideways to the cable. Now although these two exercises look very similar, they actually both challenge the rear delts in a different way. The double arm challenges your rear delts most in the middle of the movement. Whereas the single arm challenges your rear delts most in the beginning of the movement which recent research has shown to be arguably the most important part of the movement for growth.

[@JeremyEthier]

Hope you enjoyed this one! We're testing back exercises next. You can vote over at builtwithscience.com/vote ! P.S. - Raza and Alex, after several hours and several glasses of milk, made it out alive. 😄🌶

[@aryanujjainiya2100]

🙃🙃🙃

[@patbobsquidpants3159]

"Do I have your consent" pahahahah yes man

[@dark-o]

Interesting video. One question about face pulls. I have seen them performed with the pull mid face instead above forehead. How would that change the exercise?

[@joshsanchez4531]

What about seated reverse lateral raise & rotator cuffs?

[@mikeoxmaul9870]

Please do triceps next

[@sudiptodas0001]

If you don't have much time - Front delt - 8:55 - Overhead Shoulder press Lateral Delt - 11:33 - Dumbbell Lateral raise Posterior Delt - 11:59 - Cable Delt rear fly ( Double, Single )

[@jackquentin1950]

Thanks my dude

[@Tetchuya]

Here before this comment blows up.

[@joshcantor4584]

Blow this comment up!

[@Nothingpcrd]

Thanks man

[@memolibir]

Thanks

[@mmikiogt54]

Please do this with every muscle group! Great video

[@lewischristian7264]

Ryan Humiston has already done this series - worth checking out

[@mmikiogt54]

@@lewischristian7264 thank you!

[@arendwittmar4007]

No, i don't think I will

[@freddydaze]

This would be epic especially w His ways of informing!!

[@Mastercheif007]

What’s ya ig tho 😂 I’m asking for a friend

[@shreyashbasarge1921]

• Top 3 exercises for each shoulder muscle • Front Delts: 01: Seated Dumbbell Shoulder Press 02: Seated Barbell Shoulder Press 03: Standing Dumbbell Shoulder Press Lateral Delts: 01: Dumbbell lateral raise 02: Lying Inclined lateral raise 03: Cable lateral raise Rear Delts: 01: Cable Rear Delt flyes (Double arm) 02: Cable Rear Delt flyes (Single arm) 03: Reverse Pec Deck machine Thanks Jeremy🤞🏼

[@notSenses]

W

[@rounakUWU]

Thanks King👑

[@majdkanani6947]

3rd rear delt was chest supported rear dumbbell row

[@markmiller721]

@@majdkanani6947 irrelevant

[@shiva.19]

.

[@mostafaokasha9944]

Amazing once again. Your effort is truly appreciated. Looking forward to seeing this made into an entire series with all muscle groups.

[@JFASACM]

4 years ago I started working out at home and found out this channel. It helped immensily. Now, I just got back to gym, after 3 years. Glad to see you still around with great popularity and even greater content.

[@sachinkalra6131]

I have been following you since I started going to the gym. Yesterday was my shoulder day and I implemented the workouts you told are the best one. Never I have ever felt my rear delt so properly. Looking forward for more of these videos. Thank you so much!!

[@mmikiogt54]

The editing for this is marvel studios material! Always love the quality of insights and video content you deliver 🙌

[@erich7662]

Front: Seated Press (Db or Bb) Side: Laterals w/ good form Rear: Reverse Cable Flye ('bows @ 45°)

[@thesupermarket4074]

You should create a compilation for the best exercises for each muscle group once you do a few more with links to the specific videos in the description in case people want to learn about them more in depth. Btw your vids are amazing you’re the only fitness KZbinr I consistently watch 🫶

[@alexmedina8116]

Loving this series so far, Raza character path is my favourite part of the series. Beautiful job making muscle science cool ! You're actually making science a cool thing ! Congrats the whole Jeremy Either teamwork YOU ARE TAKING FORWARD THE WHOLE FITNESS TRAINING !

[@akhilravindran6133]

This is next level in the world of fitness. Thank you jeremy for introducing us to this. Now we know what is best and what is worst, this will help us save a lot of time.

[@eddieeddie1118]

You’re my fav fitness content creator Jeremy. Great editing skills. Also, kudos to your team for making short skits which makes it more interesting to watch.

[@grimgamer24]

I love how you added the disclaimer that more EMG activation doesn't equate to more growth. A lot of people take these studies out of context and it's good that you're shining a light on that

[@tonyfx1763]

Love your videos man! The "Betty" series is really entrateining and very informative at the same time! I love it! Good job! Loving your program too btw, totally worth the money actually its cheap for what you provide in there

[@johnferruolo7807]

Jeremy. I've been watching since the beginning.... I support your channel and its future! Thank you for how you construct you videos with proven results, testing, & not being biased or pushing anything but evidence.. have a good day

[@Reygan]

Awesome video - really great to see how much your already awesome channel improved! Thank you and your team very much for these pieces

[@lucasvarley9764]

This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!

[@AbhishekSINGH-dk9td]

Bro what u mean ?

[@Lodzio20]

Shitty advertisement.

[@Kickboxer7267]

@@AbhishekSINGH-dk9td bots

[@wholetruth8469]

Jus trynna advertise it...probably works thr.....dont fall for fake marketing guys😂😂😂

[@pkouls23]

Full chart results 8:01 - front 10:23 - lateral 11:52 - posterior

[@patrickgrasmuck1152]

Side and Rear are wrong 11:30 Side 13:30 Rear

[@pnyYT]

Thank you for doing these research videos! It's very helpful!!!! Facts. I hope you can get more participants for more data

[@bandaletsroll]

Great video! Strong on data as usual with a tweak of humor, really enjoyable to watch. Keep up the good work Jeremy!

[@gregbush8573]

Raza is a champ, and I love the entertainment value in the early parts of these videos almost as much as I love the information within

[@tutoria8887]

Please Jeremy keep up on doing this videos for every muscle group 🙏🙏🙏

[@CopyVic]

i love this, please keep doing these kinds of videos, very helpful!

[@jules.w1560]

Man these series are just dope, working on these techniques and I'm having peak pump like never thnks 🔥🔥👍🏽

[@rowanvanzyl426]

Front delts: 1. Overhead DB shoulder press (seated) 8:58 2. Overhead barbell shoulder press (seated) 8:57 (Standing variations activate side delts more but generally you can't lift as much weight because of the lack of stability while standing, chest exercises exercise front delts pretty well so keep that in mind) Side delts: 1. DB lateral raise 11:35 2. Lying incline lateral raises 11:38 3. Cable lateral raise 11:42 Rear delts: 1. Double arm reverse cable fly 11:56 2. Single arm reverse cable fly 11:30 3. Reverse peck deck machine (not sure if it's in the gym or not?) 11:48 Front delt and side delt: 1. Standing DB shoulder press 2. Standing barbell shoulder press (overhead press)

[@agawdsparadise3782]

This is insane and so well shot and planned to get accurate numbers. Job well done gents!

[@EchoMirage72]

I really need to go through your videos and make a routine to follow. When I started working out at the gym I go to my goal was to get more endurance and am following without question what they're doing. But after seeing the videos here, I realize that I need to set better goals, and ways to achieve those goals.

[@techoutlet6251]

I don't mean to trash the other creator doing this series but your presentation, number of subjects, and explanation of limitations/why something happened is truly amazing and makes the content more believable scientifically. Also the 100% contraction before hand is a great control than just comparing 2 alternatives for which one is higher!

[@LucasAndrade-rb7fe]

Another amazing video!! Cant wait for the best exercises for each biceps head video!!

[@zebrom7994]

just wanted to say I love this video style!! The 3 subjects are perfect, the Punishment is such a hilarious perfect way to add stakes to the challenge. subbed!

[@limbique]

This is what I need. Perfect substantiation for why you should do something in a certain way. Thank you!

[@1LadyM7]

Amazing that you are providing us with this incredibly important and informative information. Thank you.

[@Joe-tj2cy]

This is horrible information. 3 people is a horribly small sample size. Regardless of sample size everyone is different. If you want to know which exercises activate your muscles the most get your own devices. What a terrible video and waste of everyone's time.

[@JesusPerez-pe8vk]

@@Joe-tj2cy woooh buddy, tone it down

[@oops7210]

@@Joe-tj2cy Definitely gotta agree with you 👍🏾

[@buffmordecai1498]

This is without a doubt the most helpful and informative video I've ever seen on how to develop my shoulder muscles. You got yourself a new subscriber 💯

[@steverabbits]

I love your scientific approach to bodybuilding J, keep the great stuff coming thanks 👍👍

[@x_teahoe8293]

Yo i LOVE THIS. Please keep doing these for every muscle group

[@johanneswilhelm10]

Dude.. this is literally enjoying and learning at the peak level. Such an awesome creation. Thank you!

[@ProGaming-uy3id]

Military Press/DB press Lateral raises DB Front raises DB Rear delt flyes DB(seated) Shrugs ( for neck/Traps) Is my shoulder routine

[@PeterXian]

The amount of ppl you have helped with what you do is mind blowing. Thank you very much for what you do. God Bless!

[@ravszee]

Quality of this production is soo good!

[@dorian4387]

Feels awesome knowing that I’ve built my shoulder section of the workout consisting of the exercises that yield the most muscle activation, I guess mind-muscle connection hasn’t failed me on this front. I do chest supported lateral raises, single arm reverse fly, and seated dumbbell presses

[@coachingconfidant2785]

watch me beat your growth using none of the exercises listed

[@shershahiqbal6792]

@@coachingconfidant2785 get big king, but don't put others down

[@coachingconfidant2785]

@@shershahiqbal6792 you're putting yourselves down haha. I don't need to put you down

[@tenshi5909]

@@coachingconfidant2785 Ur not welcome in this community fam 💀

[@shershahiqbal6792]

@@tenshi5909 ong

[@Dumebi7278]

I would watch a breakdown like this for every muscle group

[@matthewbacque1622]

Brilliant series, Jeremy. Really nice work.

[@onemikefitz1]

Great info! Great explanations! Thanks Betty!

[@crzymnk1331]

8:55 front delt 11:30 side delt 12:00 rear delt vs 13:30

[@kobzster06]

Awesome! The chest video really hit all my chest fibers in a way I haven't experienced before. Going to change my shoulder routine, and looking forward to other body parts.

[@reachoutthebioneerviatelegra]

This made my heart smile! Keep going! The best is yet to come! I appreciate your comment. ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁

[@rounaksubramanian1686]

Wow this is a very excellent and brilliant video bro telling about this 17 shoulders exercises which is best vs worst and you are doing a wonderful work for all of us who love to stay fit and stay healthy and be positive and happy always

[@jonathonlewis118]

👏👏 this is the channel iv been looking for!

[@xelementzgaming7171]

This is awesome… idk if you did this… but I wanna see this for LEGS AND GLUTES

[@wanking3432]

If face pulls didn't perform as well because the elbows are placed too high, then why not lower them a bit? In Athlean x's face pull tutorial videos, his elbows aren't that high like you have here: 12:45. As for the stability aspect, why not use a staggered stance? This can help somewhat with stability. I'm sure if these 2 things were taken care of, then the face pulls would have performed better for rear delt activation.

[@Romezens]

As long as you what works for you

[@ryanrex297]

Here for the rear delts! This is a great series. Looking forward to the next installment. Thanks!

[@samgray4298]

Absolutely incredible video. Bravo!!! Learned something new with high to low cable reverse fly

[@lodixe5947]

I did a screenshot of the sample routine and im going to do it for two months to see if i can get stronger shoulders, thank you so much!

[@raresmihasca6364]

share the results

[@genox7185]

@@raresmihasca6364 I can tell you right now rear Delt Cable Flyes are insane. Been doing them for a couple weeks and they've been on fire every time

[@jenlvjim]

Best workout series I've ever seen. Congrats well done

[@hannah5]

Loving this series so much!!

[@zoeykuang1979]

Hi Jeremy, your videos are amazingly inspiring and helpful for me as a self trainer. But I wonder if you could do make a video on how to achieve lean leg muscles instead of bulk leg muscles? I want my legs tighter ( especially the thighs) but not in a bulky way😂

[@jondolata2507]

Assuming by lean you mean "Slow Twitch" Type I predominant fiber development and by Bulk you mean Primary Fast twitch Glycolytic Type 2b. If so as always it is largely a combination of how you train and genetics, including some significant influence from epigenetics. Super simply put. The more you run long distance the more Type 2B are converted to Type 2A, and the more type 2A are converted to Type I which allows for more oxidative metabolism vs glycolytic. And the reverse if you do more heavy lifting. There is a limited amount this can actually occur however, its why some people can run marathons in 3 hours, but cant sprint and visa versa. The main way to do this is start focusing on one or the other, lifting and increase strength or doing exercises with increasing time. looking for this conversion while doing balanced exercises wont work and you will be limited by the genetic factor inherited by your parents. Although if you do start to change these fiber concentrations you will actually change your DNA and any future children will be more likely to have the composition of fibers you have developed more than what you were born with, which is kind of cool.

[@blackmamba5593]

hmm calorie deicit? A calorie surplus in combination with heavy compound movements might give you unnecessary bulky look, but if you eat in a deficit and train within 12-15-20 rep range there is no way you will look bulky. And if you're naturally quad dominant, just avoid putting too much emphasis on them in your training.

[@pakistanichad8739]

Tomorrow is push day 🗿 P.S:I am sore as hell now Also bench increased before(160 for 8 reps×3 sets) today 160 for 10 reps×3 sets)

[@flack4151]

Be careful don't blast

[@pakistanichad8739]

@@flack4151 if you don't blast in a workout you prob wasting your time

[@reginaldwilliams3875]

Easter

[@vaibhavthorat7354]

Same here bruh

[@aditya93710]

@@pakistanichad8739 I don't think he meant 'blast' in 'workout' 💣💣💣

[@guidemeChrist]

I've experienced the most growth in side delts with cable raises and upright rows, which makes sense seeing the first one places most tension in the stretched position and the latter equally spreads it across the ROM

[@alaaal-shakarchi8902]

Really informative and good clip. Keep it up and hope to see back, chest and the rest of the gang.

[@dianadambrosio1]

I have been a personal trainer since 1987 Your scientific approach to this is a game changer Thank you so very very much for taking the time and energy to do this for yourself and us. There are so many exercise and strength building videos out there but this really tops them all Thank you again and looking forward to your next video. Truly game changing

[@Umrezzy]

We've done chest and shoulders next one should be the biceps!

[@hakimnelson2271]

Thanks buddy this was much needed

[@cindyy3707]

We appreciate all the hard work you put in Jeremy!!

[@reachoutthebioneerviatelegra]

This made my heart smile! The best is yet to come! I appreciate your comment. ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁

[@Dickless]

I recently found you and you're the one that has given me the most insights in over a decade. Much love ❤

[@MetalsForBrunch]

that's insane. all of my shoulder workout only consists what you mentioned for the top 3 movements. I knew I was doing something right about my shoulders 😂. What about Arnold shoulder dumbbell presses and upside down hand stand up?

[@geno755]

Having the same question about arnold press

[@sebastianmarquezrodriguez4611]

Next one can be about back? my back routine is crap and i don’t know which exercises are the best

[@pratim246]

Seriously man! I'm too eagerly waiting for the Back part. Back has so many muscles, it hard to detect which exercises are hitting which spots...

[@animal_expert]

Insane production quality and work Jeremy :)

[@lukadaylee7961]

Awesome video!! Double arm rev cable fly is one of my favourites but I always do it with horizontal arms. Gonna give it a try with 45 degrees instead now

[@KuraiKingFluff]

My chiropractor approves of your videos to avoid injuries and have a good variety of safe exercises.

[@celcom989]

These videos are both educational and hilarious 😂

[@harshalshahu5172]

Yeah very 🤣😂😂

[@coachronald]

Thank you for all the information you give here in your channel… very informative and I’m relearning again… I’m and avid fun of knowledge and facts… helps me in my career

[@PentastarGarage]

ive scrolled by your content for awhile now, but now im interested in knowing what workouts do what. i just did shoulders on tuesday so ill have to wait till then but so far these are very interesting and informative videos

[@slendy7341]

Jeremy!!!!! You forgot about *Seated Dumbbell Lateral Raises* which are Chris Bumstead's favorite Side Delt exercise could you cover it please??? (P.S. It is said that NOT using full range of motion and doing small reps and not using momentum either give high constant activation NOT SURE IF ITS GOOD FOR MUSCLE GROWTH but it's Mr Olympia winner Chris Bumstead's year-round favorite so it must be good for muscle growth and activation) ! !!!!!!!!!!!!!!!!!PLEASE READ!!!!!!!!!!!!!!!!!!!!!!!!!! P.S. AGAIN THIS ALSO SUPPORTS YOUR VIDEO OF STRETCHED EXCERCISES "How To Build Muscle 1.5x Faster (NEW RESEARCH)" WHERE YOU SAID ONCE YOU CANT DO FULL REPS FOR THESE MUSCLE STRETCHING EXCERCISES DO HALF REPS TO REALLY TIRE OUT THE MUSCLE WHICH IS WHAT THE SEATED LATERAL RAISE SPECIALISES AS IT USES NO MOMENTUM AND IS CONSTANTLY STRETCHING ON THE SIDE DELTS.

[@just181]

Do back & lats tooo

[@maherzain434]

Yeah that would be so helpful

[@DarkLifts]

Thank you. This was very informative !

[@arturotejeda8072]

your videos are awesome!!! keep up the great work!

[@psyaiya]

Does Betty stand for something? If not, her name could be "Betti" which stands for "Best Exercise Training Technique Instrument" heheh

[@wildprodigy]

🤣

[@Turbo-D]

worst scammer ever 🤮🤮🤮

[@nathanwade3934]

How is this a scam if the machine cost 15000 dollars

[@hakeemahmed2874]

I did today my shoulder exercise. Am happy have done most of this

[@joaoamstalden6321]

Excelent vídeo. Thanks for sharing.

[@luigicastanarez8050]

Tysm for this video. It's really helpful.😊 Watching here from the Philippines👋

[@michaelwhite7501]

Seriously love this. I've been watching this channel for years and I always suggest this channel when I have friends interested in working out. Love what you do and am excited to see you finally getting to do your own experiments!

[@muscleboystud5291]

Great video. Excellent statistics I really got a lot of information out of it. Thanks.

[@saukash]

Bro this really cleared up a lot of doubts! Of course, more activation =/= more growth as exemplified by the gluteus point. Thank you for the great content Jer! Liked and subbed too 😏

[@jessicalloyd2330]

First video I've seen of yours in about a year and goddamn the production value is professional! Forgot how much I enjoyed ya!

[@grey8607]

So funny and informative as well. Best content so far in workout category.

[@L3DOStudio]

Yeah!! Another awesome test!! Can't wait!! Keep the great job, team!!!

[@reachoutthebioneerviatelegra]

This made my heart smile! I appreciate your comment. ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁

[@kira-vm6gq]

thank you for this Jeremy your making bodybuilding easier for us, please do lower body and back

[@parkeryoung9165]

This is awesome! As someone who has studied the scientific method, I really appreciate how you explained the benefits, drawback, limitations of your testing as well as confounding variables (such as bad form). Much of your video is consistent with the format of a proper scientific paper. I really like the "litriture review" when you referenced other studies. However I would have liked more info and evidence to support your decision to down grade the shoulder press in the side delt activation. I also would have liked more info on exactly how you measured muscle activation. I know you used "betty" to measure electrical current in muscles but how do you equate that to hypostrophe? Are you measuring the average electrical current? The peak current? That could be explained better but all together this is a great video. Keep it up!

[@Tobey66]

These ‘machine’ video’s are the best! Thanks for testing all these exercises!

[@gustavoesparza9285]

I love this series of videos with Betty , keep doing it

[@reachoutthebioneerviatelegra]

This made my heart smile! I appreciate your comment. ❤Thanks for watching and showing love. Send me a text above to claim your prize⬆🎁

[@nickkhyu]

Thank you, very informative!

[@walterleamy4623]

For sure- all muscle groups please! Love the content !!

[@manamejeffbeezos1238]

The entire premise of these videos is fantastic! Educational and very entertaining!

[@ZachJersey]

Great job, these videos are informative.

[@billy4525]

Amazing work ! 🎉 Congrats!!❤

[@flobeck832]

Loving this new style of content!

[@cindyy3707]

Raza and Alex thanks for yalls hard work too

[@ZZSUCKLAU]

Wow Jeremy you are the one true channel that goes deep into science. Appreciate if you could redo all of the body parts exercises with sets and reps recommended for muscle growth. Please continue this We Found Them series, looking forward to biceps and triceps! Abs would be interesting too

[@ibrahimprottoyallin1-bd604]

Thanks for the efforts you make to help us with your videos... Keep doing this good work bro..❣️ love from Bangladesh