The Best And Worst Shoulder Exercises

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Ranking 20 shoulder exercises on a tier list based on the latest science. This is how you should interpret my tier list:

All exercises are ranked based on muscle building potential.

S tier - My favorite. Do them if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.

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Timestamps:

0:00 - What makes an exercise great?
1:40 - Standing Dumbbell Lateral Raise
2:43 - Lean-In Dumbbell Lateral Raise
2:58 - Lean-Away Dumbbell Lateral Raise
3:13 - Super ROM Lateral Raise
3:50 - Overhead Press
5:11 - Seated Overhead Press
5:25 - Dumbbell Overhead Press
5:49 - Machine Shoulder Press
6:22 - ‘Arnold Style’ Side Lying Dumbbell Raise
6:45 - Front Raises
7:06 - Atlantis Standing Machine Lateral Raise
7:38 - Seated Machine Lateral Raise
7:57 - Cable Lateral Raise
8:53 - Cable Y-Raise
9:06 - Behind-The-Back Cuffed Lateral Raise
9:37 - Banded Lateral Raise
9:55 - Upright Row
10:26 - Reverse Pec Deck
11:01 - Rope Facepull
11:36 - Bent Over Reverse Dumbbell Flye
11:58 - Reverse Cable Crossover

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References:

References:

Lateral Delt vs Rotator Cuff During Lateral Raise

Long Muscle Length Research

EMG Activity of Anterior Delt During Overhead Press

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Written by Jeff Nippard
Music sourced from Epidemic Sound

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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.

[ronintage]

Maybe it's the new haircut, but I swear Jeff is looking MASSIVE right now, I guess he was not kidding when he said he'd push to his natural limits this year!

[simp]

Can't wait for Bugehagen's 5 parts 60 hours version of this video

[iLearnS]

Did anybody notice the lady with 3D delts in the background at 8:27 ?

[Isjsnndjndkksksknn]

S-tier:
7:57 - Cable Lateral Raise
8:53 - Cable Y-Raise
9:06 - Behind-The-Back Cuffed Lateral Raise
11:58 - Reverse Cable Crossover

A-tier:
2:43 - Lean-In Dumbbell Lateral Raise
5:25 - Dumbbell Overhead Press
5:49 - Machine Shoulder Press
6:22 - ‘Arnold Style’ Side Lying Dumbbell Raise
7:06 - Atlantis Standing Machine Lateral Raise
10:26 - Reverse Pec Deck
11:01 - Rope Facepull

B-tier:
1:40 - Standing Dumbbell Lateral Raise
2:58 - Lean-Away Dumbbell Lateral Raise
3:13 - Super ROM Lateral Raise
3:50 - Overhead Press
5:11 - Seated Overhead Press
7:38 - Seated Machine Lateral Raise
9:55 - Upright Row
11:36 - Bent Over Reverse Dumbbell Flye

C-tier:
9:37 - Banded Lateral Raise

D-tier:
6:45 - Front Raises

[transformation-station]

I like the overhead press (3:50) because it it mimics everyday movements, thereby improving overall shoulder strength and stability. Since it’s a compound movement, it also activates your core, helping with balance and posture.

[jhaidahmila]

S+ tier:
7:57​ - Cable Lateral Raise
S tier:
8:53​ - Cable Y-Raise
9:06​ - Behind-The-Back Cuffed Lateral Raise
11:58​ - Reverse Cable Crossover

A+ tier:
5:49​ - Machine Shoulder Press
7:06​ - Atlantis Standing Machine Lateral Raise

A tier:
2:43​ - Lean-In Dumbbell Lateral Raise
5:25​ - Dumbbell Overhead Press
6:22​ - ‘Arnold Style’ Side Lying Dumbbell
10:26​ - Reverse Pec Deck
11:01​ - Rope Facepull
11:36​ - Bent Over Reverse Dumbbell Flye

B+ tier:
3:50​ - Overhead Press

B tier:
1:40​ - Standing Dumbbell Lateral Raise
2:58​ - Lean-Away Dumbbell Lateral Raise
3:13​ - Super ROM Lateral Raise
5:11​ - Seated Overhead Press
7:38​ - Seated Machine Lateral Raise
9:55​ - Upright Row

C tier:
9:37​ - Banded Lateral Raise

D tier:
6:45​ - Front Raises
Bonus:

Best exercice for each shoulder head:

front delt: 5:49​ - Machine Shoulder Press
side delt: 7:57​ - Cable Lateral Raise
rear delt: 11:58​ - Reverse Cable Crossover
12:29 -image with all of the exercices:

[ModelAnnaLindseyLive-ip]

I myself thought deep about my delts and how to properly train them. Went and sought help from Jeff and Dr. Mike. I picked exercises according to the stretch, science and feel. Even modified and made myself versions of them that exist here at the top. Seeing my research and real world gains from my exercises in Jeff Nippards S tier is something i am proud of. Thank you Jeff. You helped me in ways i couldn't even imagine.

[bigted]

Jeff absolutely rocking the buzzcut, love it

[do_odman]

i can hear it now. "Holy buckets!! DB Lateral raises in b tier?!"

I like how we as a lifting society have decided that the front delt gets enough work from the bench press alone but the rear delts can't possibly be trained well enough from rows and pullups.

[Christopher-koop]

Holy Buckets! Where is Sticky Ricky!?

Thank you for being a friend! 😂

[Iron.Historian]

We need a glute video featuring Dr. Mike Israetel 😩

[TheDragonageorigins]

It seems like a common theme is that if there's a cable variation, it's much better due to constant tension. I'm always far more sore with any cable workout than dumbells/barbells so this checks out.

Of course my gym has multiple cable machines that are down for repair.... fml

[thespyrogamergt]

6:22 The "Arnold lying side raise" is actually called the Powell Raise.

[brianbrady]

If and when you do this tier list on the glutes, I would love to see you talk about the glute pushdown (on the assisted pull-up machine). IMO it is a good exercise as it gets a deep stretch, is easy to set up, and good for beginners. However, I am curious about how to feel about the actual movement in how it relates to glute activation

[jonathanmsmith]

Editor: how many Ronnie Coleman clips should we put in this one?

Jeff: yes

[kapilchakraborty]

even if you do 3 exercises from the B or even C tier, stay consistent, and keep good technique and slow down on the negative, you will have more gains than someone who does A or S tier exercises sparingly and without any grace or smoothness in their movement.

[matt.moniz_]

bro shaved his head and gained 15lbs of muscle

[smolchungus]

I was not expecting buzzcut jeff but I'm all here for it, and the return of the series!

[VertigoColdSweat]

I'll give you one for F-tier (straight G-tier even): the "bus driver"... You can't even tell what it trains but it regularly pops up in T-nation or M&S articles as a "finisher".

[retxxrns]

Openning youtube and see a freshly new video is really satisfying