Top 3 Shoulder Exercises For 3D Delts

What are the top three shoulder exercises for developing round, 3D delts? In this video I'll cover one exercise each for the front, side, and rear heads of the deltoids. I'm also bringing in exercise scientist, Dr. Mike Israetel, to share his top three as well.

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** My Ultimate Guide To Body Recomposition:

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Timestamps:

Shoulder Fundamentals - 0:00
Front Delt Exercise 1 - 1:15
Front Delt Exercise 2 - 2:30
Side Delt Exercise 1 - 4:42
Side Delt Exercise 2 - 5:38
Rear Delt Exercise 1 - 6:44
Rear Delt Exercise 2 - 8:06
Dr Mike Being Dr Mike - 9:36

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References:

Front Delt Study:

Side Delt Study:

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Edited by Jeff Nippard

Music via Epidemic Sound:
Xavy Rusan - Curve Ball
Xavy Rusan - Pep Talk
Xavy Rusan - No Photos

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Would you guys like to see another muscle masterclass featuring Dr. Mike? If so, let me know what we should hit next!

[xroyalblood]

An entire series like this with Dr.Mike would be legendary

[RK-djry]

I tried that super rom raise in my basement gym and hit the ceiling, waking my children. Thanks a lot, Dr. Mike.

[jeremybethards]

This is one of the best shoulder workouts I have ever done. Hours later and I am still feeling it.

[TheMarcusLeong]

Dr. Mike and Jeff are such a dangerous duo. Great tips & so much research and expertise.

[Pasquale]

Seeing the difference between the way Mike acts with someone for Science and someone like Will Tennyson is crazy 😂 great guy, great knowledge, and great humor

[manspeej]

*-seated machine overhead press* (seated dumbbell or seated smith machine if the machine at your gym sucks)
*-dumbbell lateral raise* (or cable y raise)
*-cable lateral raise* (cable at hip height, lengthened position)
*-any rear delt fly* (reverse pec deck is the best option try using neutral grip too, no 45° of abduction isnt more rear delt, the rear delts insert on the humerus so the muscle fibers change angle based on humeral elevation, the rear delt's fibers are at a 45° angle when the arms are pointed straight down but fiber orientation doesn't really matter here, 45° of abduction will involve slightly more lats whereas 90° will be almost entirely rear delts if you keep the scapula stationary, if you let the scapula move then it'll hit the entire upper back with the rear delts aka the traps and rhomboids)

[samirsharma]

That was magnificent! You guys define synergy. It's 1+1=3. You need to do more videos together. Dr. Mike is an expert and so are you. It's not just the workout, but also the way you guys express yourselves. We neeeed moooreee

[huckinator]

Dr. Mike has literally changed my entire training for the better. He’s such a wealth of knowledge and for the most part I think he’s probably one of the top fitness channels and everyone should consider checking it out. My muscles and training have improved drastically

[FiFiFilth]

I can't believe how lucky I am, getting these colabs with Dr. Mike and Jeff. Those two channels are the only bodybuilding content I need.

[ryandubash]

Greatest duo to come to fitness; perfect balance of opinion and they have great chemistry making them entertaining too

[FireSignd]

I've been getting into the gym alot since the beginning of the year and am watching this massive backlog on amazing information concerning hypertrophy you have available on your channel, and I always love when you and Mike are getting together!

[terribles]

My biggest takeaways from Jeff + Mike’s crossover content have been to down and get as deep into each stretch as possible. Feels like those two things have greatly improved the effectiveness of my training almost overnight. Thanks for all that you do, fellas!

[Sholps]

I love, how, Jeff Nippard is the reason I discovered Dr. Mike more than half a decade ago due to his round-table discussions, but yet Jeff treats Dr. Mike almost like he's a new fan. You both have contributed immensely to my motivation to pursue evidence-based strength training knowledge.

[sarahcjones]

Yes!!!! Dr. Mike is outstanding; raunchy as hell, often hilarious and an incredibly effective communicator. His channel is f*** amazing!

[loganspc]

Tried the lateral dumbbell raises as part of my warm up, the results killed me. Tightened the hell of my lateral deltoids to the point that i could not hit it my heavy sets. Great new exercise for the end of your shoulder workout. Looking forward to more training videos.

[besada]

Not big on commenting on YouTube, but this vid's definitely my top pick. Just put together a new shoulder workout plan from these exercises. Dr. Mike's awesome, and him teaming up with Jeff is just epic. Can't wait for more stuff like this, Jeff!

[mario]

It is amazing: everyone who training with Dr Mike start implementing his cues to his training. I'm really glad I've stumbled upon you two during my lifting and studying journey

[williamcrawford]

Watched this last night, and at the gym today, I’m realizing how many times I don’t set myself up for doing one more. Thanks, guys!

[ssntf]

Keep these collabs with Mike going on. I love your combined energy