I Rank EVERY Shoulder Exercise, Based on Science (28 Exercises)

Introduction

This tutorial ranks various shoulder exercises based on scientific evidence, helping you understand their effectiveness for targeting different shoulder muscles. Dr. Milo Wolf categorizes 28 exercises into a tier list format, providing insights into which exercises may yield the best results for your shoulder workouts.

Step 1: Understand Shoulder Anatomy

Before diving into exercises, familiarize yourself with the main shoulder muscles:

• Anterior Deltoid: Located at the front of the shoulder.
• Lateral Deltoid: Found on the side of the shoulder.
• Posterior Deltoid: Located at the back of the shoulder.

Understanding these areas will help you select exercises that effectively target each muscle group.

Step 2: Review the Tier List Rankings

Dr. Wolf ranks the exercises from best to worst. Here’s a summary of the tiers:

• S Tier: Most effective exercises with the highest muscle activation.
• A Tier: Highly effective with good activation.
• B Tier: Moderate effectiveness.
• C Tier: Lower effectiveness, often more useful for beginners or specific goals.
• D Tier: Least effective exercises with minimal activation.

Refer to these tiers when planning your shoulder workouts to prioritize higher-ranked exercises.

Step 3: Focus on Key Exercises

Here are some highlighted exercises from each tier:

S Tier Exercises

• Barbell Overhead Press: Excellent for overall shoulder development.
• Dumbbell Shoulder Press: Targets all deltoid heads effectively.

A Tier Exercises

• Lateral Raises: Great for isolating the lateral deltoid.
• Face Pulls: Effective for the posterior deltoid and upper back.

B Tier Exercises

• Front Raises: Good for anterior deltoid but not as effective as presses.
• Arnold Press: Offers good range but with more complexity.

C Tier Exercises

• Upright Rows: Can be effective but may stress the shoulder joint if done improperly.

D Tier Exercises

• Shrugs: Primarily target the traps, with less emphasis on deltoid muscles.

Step 4: Implementing Exercises into Your Routine

• Combine exercises from S and A tiers for optimal shoulder workouts.
• Consider your fitness level and goals when selecting exercises from lower tiers.
• Aim for 2-3 shoulder workouts per week, incorporating a mix of compound and isolation exercises.

Step 5: Avoid Common Pitfalls

• Ensure proper form to prevent injuries, especially with exercises like upright rows.
• Avoid overtraining the shoulder muscles; allow adequate rest and recovery.
• Focus on progressive overload by gradually increasing weights or reps.

Conclusion

This guide provides a structured approach to selecting effective shoulder exercises based on scientific rankings. By focusing on higher-tier exercises and understanding shoulder anatomy, you can enhance your shoulder workouts significantly. Consider exploring the exercises mentioned and incorporate them into your routine for balanced shoulder development. For more resources, check out the free programs available on Dr. Wolf's website.