Top 3 Shoulder Exercises For 3D Delts

Summary

In this fitness-focused video, the host and exercise scientist Dr. Mike Isreal share their top three shoulder exercises to develop 3D delts. They emphasize the importance of training side delts, which are often the most prominent part of well-developed shoulders. The video provides detailed instructions for exercises targeting the front, side, and rear deltoid heads, including machine shoulder press, easy bar front raise, super ROM lateral raise, cross body cable wire raise, super ROM reverse cable fly, and reverse pec deck. The emphasis is on proper technique, controlled movements, and maximizing muscle involvement for optimal results.

Takeaways

• 🏋️‍♂️ The video discusses top exercises for developing 3D shoulders, focusing on different head muscles of the deltoids.
• 🔍 A German study from the 1990s is referenced, indicating that bodybuilders often have overdeveloped front delts due to chest workouts.
• 🤔 The importance of not overemphasizing front delt training is stressed, as side and rear delts are more important for shoulder aesthetics.
• 🏋️‍♀️ The video recommends machine shoulder press for front delts due to increased stability and the ability to push closer to failure.
• 📐 Dr. Mike's top pick for front delts is an easy bar front raise, emphasizing the importance of range of motion and isolation.
• 🔄 The video suggests using controlled technique and deep stretch in exercises, with a focus on maintaining tension throughout the movement.
• 📉 The side delts are identified as the most important for shoulder development, with a recommendation to dedicate 70-90% of delt training to them.
• 🤲 The super ROM lateral raise is highlighted as a top-tier exercise for side delts, with a focus on proper hand positioning and resistance path alignment.
• 🤸‍♂️ Cross body cable wire raises are recommended for side delts, emphasizing the stretch and unique muscle fiber engagement.
• 🔄 Dr. Mike's approach to rear delt training involves a super ROM reverse cable fly, focusing on maximizing muscle involvement with controlled movement.
• 🖌️ The reverse pec deck is suggested for rear delts, with a cue to 'paintbrush' the movement for maximum muscle activation and a deep stretch.

Q & A

What are the main focuses of the video?

The video focuses on shoulder exercises for developing 3D delts, with an emphasis on the front, side, and rear head exercises, and includes expert insights from exercise scientist Dr. Mike Isreal.

Why might front delt training be overemphasized according to the video?

Front delts are often overemphasized because they receive a lot of stimulation from chest workouts, as noted by a German study which found that bodybuilders have significantly larger front delts compared to non-lifters.

What does Dr. Mike Isreal suggest about the importance of side and rear delt training?

Dr. Mike Isreal suggests that side and rear delts are more important for bodybuilding and that rear delt training is overrated if you're training your back properly, as the rear delts should be well developed.

What is the recommended proportion of side delt training in overall delt training according to the video?

The video suggests that side delt training should constitute 70 to 90% of delt training due to their significant impact on shoulder aesthetics.

What is the number one exercise for the anterior or front head of the deltoids as recommended in the video?

The number one exercise for the front head of the deltoids is a machine shoulder press, which increases stability and allows for a full range of motion.

Why is controlled technique and a deep stretch emphasized in the exercises?

Controlled technique and a deep stretch are emphasized to ensure that the tension is directed to the shoulders, to prevent dropping the weight or breaking technique, and to maximize muscle engagement.

What is the recommended rep range for the easy bar front raise exercise?

The recommended rep range for the easy bar front raise exercise is 10 to 20 reps, with an emphasis on a slow and controlled eccentric phase.

What is the 'super ROM lateral' exercise and how does it benefit the side delts?

The 'super ROM lateral' exercise is a lateral raise that goes beyond the typical range of motion, which helps to activate the side delt fibers more effectively and provides a greater stretch.

How does the cross body cable wire raise differ from a standard lateral raise?

The cross body cable wire raise differs by pulling the weight across the body, which provides a greater stretch on the side delts and hits the deltoid compartments from a slightly different angle.

What is the number one pick for the posterior head of the deltoids according to Dr. Mike Isreal?

Dr. Mike Isreal's number one pick for the posterior head of the deltoids is a super ROM reverse cable fly, which emphasizes a full range of motion and peak contraction of the rear delts.

What is the key cue for the reverse pec deck exercise for the rear delts?

The key cue for the reverse pec deck exercise is to reach forward as far as possible and arc out with the arms, simulating a painting motion on the floor, to maximize the stretch and engagement of the rear delts.

Outlines

00:00

🏋️‍♂️ Top Shoulder Exercises for 3D Delts

In this paragraph, the video discusses the importance of training the front, side, and rear heads of the deltoids for a rounded 3D look. The speaker emphasizes that front delts often receive enough stimulation from chest workouts and should not be overemphasized. Dr. Mike Isrel, an exercise scientist, is introduced to share his top three exercises. The focus is on the side delts, which are considered the most important for shoulder development. The speaker suggests that side delt training should account for 70 to 90% of delt training. The front head exercise recommended is a machine shoulder press, which offers stability, a full range of motion, and the ability to work each shoulder individually. Dr. Mike's top pick for the front delts is an easy bar front raise, highlighting its isolation and range of motion benefits.

05:01

🤸‍♂️ Advanced Techniques for Side and Rear Delt Training

This paragraph delves into advanced techniques for training the side and rear deltoids. The speaker introduces the 'super ROM lateral raise' as a top-tier exercise for side delts, emphasizing the importance of controlling the negative and maintaining tension throughout the movement. The cross body cable raise is recommended for its ability to stretch the side delts and hit all muscle fibers evenly. For the rear delts, Dr. Mike recommends a super ROM reverse cable fly, focusing on a full range of motion and peak contraction. The speaker's top pick for the rear delts is the reverse pec deck, with a cue to reach forward and sweep the arms out, maximizing muscle involvement and control on the negative.

10:02

🏝️ Desert Island Shoulder Workout Scenario

In the final paragraph, the speaker and Dr. Mike engage in a hypothetical scenario where they are stranded on a desert island with only one piece of equipment for a front delt exercise. They discuss the importance of choosing an exercise that maximizes muscle engagement and provides a full range of motion. The conversation highlights the value of slow and controlled movements, especially on the negative portion of the lift, to maximize muscle growth and engagement.

Keywords

💡Shoulder Exercises

Shoulder exercises refer to physical activities designed to strengthen and develop the muscles of the shoulders. In the video, the theme revolves around the presenter's top three shoulder exercises aimed at developing 3D delts, focusing on the front, side, and rear heads of the deltoid muscles. These exercises are crucial for achieving balanced and well-rounded shoulder development.

💡3D Delts

3D Delts is a term used to describe the aesthetic and functional development of the shoulder muscles, giving them a rounded and voluminous appearance from all angles. The video emphasizes the importance of training each head of the deltoid muscle group to achieve this look, rather than just focusing on one area.

💡Front Delts

Front Delts refers to the anterior head of the deltoid muscle, which is often overdeveloped due to its involvement in chest exercises. The video discusses the common mistake of overemphasizing this area and instead suggests focusing more on the side and rear heads for a balanced shoulder development.

💡Side Delts

Side Delts are the lateral head of the deltoid muscle, which contributes significantly to the shoulder's width and overall appearance. The video suggests that side delt training should constitute the majority of deltoid training, with exercises like the super ROM lateral raise being highlighted for their effectiveness.

💡Rear Delts

Rear Delts refer to the posterior head of the deltoid muscle, which is often overlooked but plays a role in the shoulder's overall shape. The video mentions that if the back is trained properly, the rear delts should be well-developed, and exercises like the reverse cable fly are recommended for targeted training.

💡Machine Shoulder Press

The Machine Shoulder Press is an exercise mentioned in the video that uses a machine to provide stability and isolate the shoulders. It allows for a full range of motion and is recommended for targeting the front delts effectively, ensuring that the tension is directed to the intended muscle group.

💡Controlled Technique

Controlled technique is a training approach that emphasizes the importance of proper form and slow, deliberate movements to maximize muscle engagement and minimize the risk of injury. The video script mentions this concept in relation to exercises like the front raise, where a deep stretch and pause at the bottom position are recommended.

💡Eccentric

Eccentric in the context of the video refers to the lowering phase of a resistance exercise, where the muscle lengthens under tension. The script discusses 'milking the eccentric' to maximize the time under tension, which is a technique to enhance muscle stimulation and growth.

💡Unilateral Exercise

Unilateral exercises are those that work one side of the body at a time, allowing for the correction of muscle imbalances and ensuring each muscle group is worked equally. The video mentions the benefits of unilateral movements like the machine shoulder press for addressing any left-to-right shoulder imbalances.

💡Super ROM

Super ROM, short for Super Range of Motion, is a training technique that involves extending the range of motion beyond the typical limits of an exercise to increase muscle stretch and activation. The video script discusses exercises like the super ROM lateral raise and reverse cable fly, which incorporate this technique for enhanced muscle engagement.

💡Peak Contraction

Peak contraction is a moment during an exercise when the muscle is at its most contracted state, often at the top of a movement. The video script describes the importance of achieving peak contraction in exercises like the reverse cable fly to maximize muscle activation and growth.

💡Metabolites

Metabolites, in the context of the video, refer to the byproducts of muscle metabolism that accumulate during intense exercise, leading to a 'burning' sensation. The script mentions that this sensation is an indicator of effective muscle engagement and can be a useful guide for targeting specific muscle groups.

Highlights

Front delts often get overemphasized due to stimulation from chest workouts.

Bodybuilders have five times the front delt size as non-lifters, but only three times the side delt size.

Side and rear delts are more important for shoulder development than front delts.

Rear delt training is considered overrated if the back is trained properly.

Visually, big shoulders are often due to well-developed side delts.

Side delt training should constitute 70 to 90% of delt training.

Machine shoulder press is recommended for front delts due to increased stability and range of motion.

Controlled technique and deep stretch are emphasized in shoulder exercises.

Unilateral exercises like the machine shoulder press help fix left-to-right shoulder imbalances.

Dr. Mike's top pick for front delts is the easy bar front raise for its isolation and range of motion.

Explosive positive and controlled negative movements are key in front raise exercises.

Super ROM lateral raises are recommended for side delts, emphasizing a natural thumb position and control.

Cross body cable wire raises are favored for side delts due to the stretch and unique angle.

Anatomy research shows seven deltoid compartments, emphasizing the need for varied angles in training.

Dr. Mike's top pick for rear delts is the super ROM reverse cable fly, focusing on peak contraction and control.

Switching hand positions in reverse cable fly exercises helps maintain symmetry.

Reverse pec deck is recommended for rear delts, with a focus on reaching forward and sweeping out.

The last negative in exercises is crucial for muscle growth and should be controlled.

Transcripts

in this video I'm showing you my top

three shoulder exercises for round 3D

delts one exercise each for the front

side and rear heads and for some extra

scientific credibility I'm bringing in

exercise scientist Dr Mike isrel who's

going to share his top three as well up

first front delts now a very common

mistake here is actually giving the

front delts too much volume since they

already get a lot of stimulation from

any chest work in your program in fact

this German study from the 1990s found

that bodybuilders have five times the

front delt size as non-ls but only three

times the side delt size as non- lifters

so they often are overemphasized would

you agree with that like side and rear

are more important from a bodying even

more to an extreme perspective I agree

with that so much I I go overboard and I

say rear adult training is overrated as

well if you're training your back

properly your rear delts should be very

well developed you can just pour a lot

of volume into the side delts and also

visually if you ever see someone who has

big shoulders and you look at them

you're like oh those delts are really

big almost in every case it's the side

delts that are actually very big and the

rear delts of of course construct the

rest of it the front delts matter but

it's side delts that really count so I

think side delt training should be 70 to

90% of delt training wow so while the

side delts are clearly the most

important the other two heads still

complete the 3D look so let's start with

the anterior or front head my number one

exercise here is a machine shoulder

press and that's simply because being

seated increases stability which will

ensure virtually all the tension is

being directed to the shoulders where

you want it and secondly most people can

push machine exercises closer to failure

without worrying about dropping the

weight or breaking technique and I like

this panata machine in particular

because it allows for a huge range of

motion and a big stretch on the front

delt in the bottom so one thing I

noticed uh training with Mike on his

channel as well he really really

emphasizes controlled technique and a

deep stretch and also in in the stretch

position he tends to do a lot of pausing

which can be very humbling in terms of

the amount of weight that you use so

that's something I actually don't

typically do I'm I'm a little bit more

of like a constant tension guy most of

the time so that's been really cool I

feel like I'll continue implementing

some of that in my training oh and

another thing I like about this machine

is that it's unilateral meaning each

shoulder is forced to work individually

which can be great for fixing any left

to right shoulder imbalances that feels

really good doesn't it yeah see yeah

a is that okay to say I'll usually hit

these for 6 to 10 reps and of course any

decent shoulder press machine will get

the job done and if you don't have

access to one you can get a very similar

effect with a seated dumbbell shoulder

press which is also unilateral and

forces each shoulder to work

individually okay so Dr Mike's number

one pick for the front delts is an easy

bar front raise and he gave two reasons

why one of the reasons is that it gives

a ton of motion to the front delts a

huge range of motion there and also

because it is an isolation exercise and

it's pretty rare to see for front belts

most people choose a compound press

which is cool and all but if your tip

volume is where it is if your pecs are

sore if your shoulder joints are upset

with you because you've been doing a lot

of pressing maybe the overhead press is

not in the cards if I wanted the maximum

effect of something like this I would

actually do it on a free motion machine

so that I could move my hand behind the

plane of my body and get a huge stretch

to the front belt but a lot of people

don't have access to a machine like that

and this is a fine alternative exercise

that it'sit a similar thing so the cues

here is that you want to keep your chest

up if you cave your chest you're not

stretching your front delts as much what

you want to do is essentially it's like

a curl except you never bend your elbows

so it just comes up all the way nice and

high and then you milk the Ecentric and

it's going to be hardest here all the

way down chest up at the bottom oh

goodbye front belts do you think it's

dangerous to go beyond this point here I

think there's never been a reason to

suspect that if you know Anatomy things

that are causing joint pain are tend to

be not so great for the joints but if

you can do this without any joint pain I

mean listen if there is something from a

cupboard you want that's up there or

you're like well I would get it but I

don't want to be crippled for life

that's not the case I think it's totally

fine and Mike explained that for these

he uses relatively higher reps in the 10

to 20 range with a more explosive

positive and a slow and controlled four

to five second negative especially

maintaining control at the midpoint

where tension is the highest finish

resisting oh wow very nice doesn't take

a lot man I'll say this if people are uh

cutting out this part they're missing

out on a lot I would say the most

effective part of this movement

generally there are some nuances here is

from 45° to 135° here to here so I can't

lie this is like the craziest front Del

pump I think I've had possibly ever okay

so with front dels out of the way we're

hitting the most important head for 3D

delts the side delts so I'm going to let

you go first for side delt what would be

your number one there are many number

ones you're my number one what's the

number one number one well an exercise

that I think is really top tier is what

I call the super ROM lateral super Ang

motion lateral exactly like a lateral

raise just keep going okay and at any

point do I do this or this or just nor

okay so for me this feels natural to

kind of kind of Thumbs Up it a little

bit sure is that okay thumbs up it as

little as POS possible on the way up but

try to keep your pinkies up but if you

run into stuff where it feels weird you

can thumbs up naturally does feel weird

you like this better yes because then it

activates the side Del yeah yeah for

sure and let me just explain that very

briefly if I thumb up it you can see

that the resistance path is in line with

the front delt fibers if I do this now

the resistance is in line with the side

delt fibers if you feel pain doing this

then consider going thumbs up it might

be better sure but in my case this feels

great great I love it so why not Mike

recommends doing these for moderate to

higher reps in the 10 to 20 range and

once again really emphasizes good

control on the negative on each and

every rep all right so my number one

side delt exercise is a cross body cable

wire raise most people when they do

lateral raises go directly out to the

side there's nothing wrong with that the

main reason I like these is the stretch

you get here if you were going to

stretch your side delt you wouldn't just

hold it here you're not getting a ton of

stretch here if you pull it across your

body now you have more stretch on the

delt also most people think of the

shoulders as having three to distinct

heads the front side and rear but

Anatomy research shows there are more

like seven deltoid compartments each

having unique muscle fibers that fan out

in slightly different directions so

hitting the delts from slightly

different angles is more likely to make

sure that all the fibers get hit evenly

and here's how I do that and position my

torso so that I feel that stretch come

in on my side delt and then I'll sweep

the weight out and back almost as if

drying and flicking a sord

so so we feel the nice

stretch and then we're up out and back

beautiful control Jeff that's

awesome okay nice next let's take a look

at our top two exercises for the

posterior head Mike's number one pick

here is a super ROM reverse cable fly

I've actually never done them the way he

coaches them so I picked up on some

really great cues a couple of really

important cues here first you want to go

past your hand connection yep just like

that people say well wouldn't that

create a symmetry totally but you just

every other set what you're going to do

is you're going to switch your hands

which one goes top the bottom and a big

thing is you want generally to keep your

elbows locked out so that you can make

sure it's all real delt you will not be

able to use as much load that way but

minimizing the load while maximizing

muscle involvement is a really good

thing and here's a big one further back

Jeff go ahead and pull all the way back

yes and here we get a peak contraction

to the muscle you can feel the burn

accumulating while you do it and then

slowly peel that muscle out on the way

back so it's a really good thing to

really Crunch at the top it won't cost

you a ton of reps cuz it's easy there

but you'll connect to that rear delt

typically I would stop about here

probably but now I'm going to here yeah

and that extra bit Yeah makes it way

harder here's the best part they

actually start to accumulate metabolites

they hurt more and more in that position

you take that pain and you go okay I

know exactly where my re dos are because

they hurt there and then I slowly AR out

in its Madness and I hate it and then it

stretches like crazy and then the whole

thing starts again that's right and my

top pick for the rear delts is the

reverse pec deck and honestly Dr Mike

gave me the single best que I've ever

heard for this exercise here the queue

will massively reduce how much you're

lifting but will hit that Target muscle

better for good real delt training you

want to reach forward really far also

you'll notice it pre-stretches the rear

delts you're not pulling you're arcing

out to try to paint brush as far of a

distance as you possibly can punch

forward yes and then sweep out can't

brush out as much as you can it's like

if you imagine that there is like you're

standing on top of a pile of money and

there's a camera measuring you get to

keep all of the money you do this with

your hands yes let's go and I'm just

going to show my last two reps here and

notice that at no point do I allow

myself to pull my arms in I'm sweeping

my arms out and painting as much of the

floor as I can on each and every rep and

as as if another as if you're going to

do another one thing since I've been

training with Mike a little bit that

I've heard you say quite a bit is as if

you're going to do another I really like

that que because it forces you to be

intentional with that last negative yes

do it as if you're going to do another

one so you're controlling controlling

controlling pause now you're done and

then let go and that last negative may

be one of the most muscle growth

promoting portions of any rep you will

ever do in any set so why skip that a

lot of guys go all the way up and they

go uh and it's like oh you went so good

so close so close there are tons of off

camera analogies to make but I know you

run a nice wholesome Channel and I will

just shut off

[Music]

[Laughter]

down who are you are you the powered by

ice cream fell that's me you're an old

fan again you don't have to go hard or

anything like that but uh just just so

we have some b-roll then I have to go

home cuz like you're you're kind of

you're kind of locked into something

just do what the machine

says I used to do a lot of standing

barbell overhead pressing yeah I know

and I got to a lot of Str oh thank is

that guy actually Thor

sweet we're on a desert island with all

these machines we have to do a front

Delta exercise what one do you pick this

is a very highly equipped desert island

so if you're stopping from here to here

it's like what this whole other part

then it's like eating half a slice of

pizza and throwing the other half away

that's a common comment won't it hit

your junk on the way down like yes if

you're Wild uncoordinated and you

deserve you have a junk destroy one more

yeah do one from the

rear and then slow on the way down is a

big one okay I'm going to get the

sleeves

up oh yeah oh did you see that

I changed my mind slow right away slow

slow and then slow slow slow slow slow I

want to give a big thank you to Mike his

channel is called Renaissance

periodization he does all kinds of

videos exactly like this it's just

really cool tips and cues and tweaks

that I don't think you'll hear on any

other channel also want to give a quick

shout out to the gym here muscle and

fitness they let us film here they even

turn the music down for us so I really

appreciate that thank you guys so much

for watching don't forget to leave us a

thumbs up if you enjoyed it and I'll see

you guys all here in the next video