What are the BEST shoulder exercises? (Science-Backed)

Summary

In this informative video, Milo Wolf, a PhD in Sport Science, dissects the best shoulder exercises backed by scientific research. He breaks down the anatomy of the shoulder into three key areas: front, side, and rear delts, detailing their functions. Wolf emphasizes the importance of stability, muscle-specific targeting, and lengthened positions for optimal hypertrophy. He recommends exercises like the seated dumbbell overhead press for front delts, cable lateral raises for side delts, and rear delt cable crossover for the rear delts, while also providing tips for effective workout routines.

Takeaways

• 📚 The shoulder muscles, or deltoids, can be divided into three main compartments: the front (anterior), side (lateral), and rear (posterior) delts, each with distinct functions.
• 💪 For effective shoulder growth, exercises should be stable enough to allow maximum force production and should target specific muscle functions, like shoulder abduction for the front and side delts.
• 🚫 Avoid exercises that end due to fatigue or instability rather than the targeted muscle group being unable to produce enough force, as this can limit hypertrophy.
• 🔍 Choose exercises that are lengthened-friendly, meaning they challenge the muscle in a stretched position, which is beneficial for hypertrophy.
• 🔄 Incorporate exercises that allow for partial repetitions in the lengthened position to further stimulate muscle growth.
• 💺 Opt for seated exercises over standing ones to minimize fatigue in supporting muscles and allow for better focus on the targeted muscle group.
• ⏱ Consider time efficiency in your exercise selection, as some modalities, like machine or dumbbell exercises, can be quicker to set up and perform.
• 📊 Pay attention to micro loadability, the ability to incrementally increase the weight in small increments, which can be crucial for progressive overload and muscle growth.
• 🏋️‍♂️ For the front delts, the seated dumbbell overhead press is recommended due to its stability, specificity, and ability to challenge the muscle in a stretched position.
• 🤸‍♂️ The cable lateral raise is the top pick for side delts as it provides a stable and specific exercise that can be adjusted for a deeper stretch and greater challenge in the lengthened position.
• 🕺 The rear delt cable crossover is the best for targeting the rear delts, offering a stable and specific movement that can be made more challenging in the stretched position.

Q & A

What are the three main compartments of the deltoid muscles according to the script?

The three main compartments of the deltoid muscles are the front delts, the side delts, and the rear delts.

What functions are the front delts responsible for in terms of shoulder movements?

The front delts are responsible for shoulder abduction, flexion, transverse flexion, and internal rotation.

What is the primary focus for muscle growth in the front delts during exercises mentioned in the script?

For muscle growth in the front delts, the focus is mainly on shoulder abduction and flexion.

What are the main functions of the side delts during shoulder exercises?

The side delts are mostly involved in shoulder flexion, abduction, and transverse abduction.

What should be the limiting factor for a good exercise targeting the side delts, according to the script?

The limiting factor for a good exercise targeting the side delts should be the muscle group itself, ensuring that the performance ends when the lateral delts can no longer produce enough force.

What are the functions of the rear delts that are important for shoulder exercises?

The rear delts are responsible for shoulder extension, transverse extension, abduction, and external rotation.

What is the importance of stability in an exercise for effective muscle growth according to the script?

Stability in an exercise is important because it allows the body to produce maximum levels of force without the work being taken up by stabilization, thus effectively targeting the muscle group for growth.

Why are exercises that are lengthened friendly beneficial for hypertrophy?

Exercises that are lengthened friendly are beneficial for hypertrophy because they challenge the muscle in a stretched position, allowing for a deeper stretch and the ability to perform lengthened partials, which are effective for muscle growth.

What is the recommended setup for the cable lateral raise to maximize the challenge in the lengthened position?

The recommended setup for the cable lateral raise is to have the cable at hand height when starting the rep, ensuring the cable is horizontal so that the rep is most challenging at the very bottom in the stretched position.

What are the benefits of using a seated position for overhead press exercises, as mentioned in the script?

Using a seated position for overhead press exercises provides more support and less lower body fatigue, allowing for better focus on the targeted muscle group and potentially more effective muscle growth.

What is the recommended approach to dealing with the issue of micro loadability in lateral raises, as suggested in the script?

The script suggests using a double progression approach, where you perform a set rep range and consistently use the same weight until you reach the top end of the rep range, then increase the weight and repeat the process.

What are the two honorable mentions for exercises targeting the rear delts, as per the script?

The two honorable mentions for exercises targeting the rear delts are the single-arm cable face pull and the machine rear delt fly.