Summary of "We Tested 17 Shoulder Exercises, These Are Best For Growth"

Key Wellness and Productivity Insights from the Video

Objective: The video tested 17 different shoulder exercises using muscle activation data (EMG) from three subjects to determine which exercises best stimulate muscle growth in the front, side, and rear deltoids.

Methodology and Testing Approach

Muscle electrical activity was measured using electrodes on the front, side, rear delts, and upper traps.
Three subjects participated: the presenter, a Master Built with Science coach, and a beginner.
Weight used was 70% of each subject’s one-rep max for each exercise.
Form was closely monitored and corrected to maximize target muscle activation.
Exercises were performed in sets of 5 reps with 5-minute rest intervals.
Muscle activation was normalized to each subject’s maximum voluntary contraction (MVC) for accurate comparison.
The study acknowledged limitations: only three subjects tested and some equipment unavailable (e.g., reverse pec deck machine).

Key Findings & Recommendations

Front Deltoids

Common misconception: Front raises are often considered best but performed poorly in muscle activation.
- Reasons: Limited weight can be used and tension doesn’t align perfectly with the front delt.
Best exercises: Overhead shoulder presses (Seated dumbbell press, standing double press, seated Barbell press, standard Barbell press).
- Seated variations slightly better due to stability allowing heavier weights.
- Standard Barbell press also activates the core and entire body.
Additional notes: Front delts get worked during chest exercises (e.g., bench press activates front delts ~44%), which can lead to overdevelopment.
Advice: Do overhead presses 1-2 times per week and balance with side and rear delt work.

Side Deltoids

Surprising result: Standing shoulder presses outperformed lateral raises in raw muscle activation.
- However, this activation is partly due to stabilization demands, not pure growth stimulus.
More effective for growth: Lateral raise variations (standing double Lateral raise, incline Lateral raise, cable lateral raises).
- These provide more direct tension on the side delts.
Tip: Remove standing shoulder presses from “best side delt” list and prioritize lateral raises for hypertrophy.

Rear Deltoids

Most effective: Double-arm Reverse cable fly with cables set high and pulling at a 45-degree angle.
- Aligns tension perfectly with rear delt fibers.
Second best: Single-arm Reverse cable fly with body positioned sideways to cable.
- Challenges rear delt at the start of the movement, important for growth.
Other good option: Chest-supported rear delt dumbbell row with elbows at 45 degrees.
Face pulls: Good for rotator cuff and shoulder health but not ideal for rear delt hypertrophy due to difficulty using heavy weights and compensatory upper trap activation.
- Recommended to be done with light weight for posture and injury prevention, not muscle growth.

Additional Tips

Correct form can drastically increase target muscle activation (e.g., 55% increase in side delt activation when form was corrected).
Muscle activation alone doesn’t guarantee growth; consider exercise mechanics and stability demands.
Balance shoulder training by focusing on underdeveloped regions (side and rear delts) to avoid imbalances.
Use scientific data combined with personal testing to optimize workout efficiency and avoid wasting time on less effective exercises.

Presenters/Sources

Jeremy Ethier (main presenter)
Alex (Master Built with Science coach)
Raza (Operations manager, beginner subject)
Betty (EMG measurement device)

This video provides a science-backed approach to optimizing shoulder workouts by focusing on exercises with the highest muscle activation and proper form to maximize growth while minimizing wasted effort.