The Best and Worst Shoulder Exercises for Muscle Growth: Full Tier List (Ranked by a Pro)
Are you wasting time on ineffective shoulder exercises? In this expert-tier list, we break down the best and worst shoulder movements for muscle growth—based on science, biomechanics, and real-world results. Whether you’re training for aesthetics, strength, or injury prevention, this guide ranks each shoulder exercise from S (superior) to F (fail)—so you can train smarter, not harder.
🚨 What Makes a Great Shoulder Exercise?
To qualify for the top “S Tier,” a shoulder exercise must:
- Provide high tension, especially in the stretched position (important for hypertrophy)
- Be joint-friendly (no shoulder pain)
- Offer a smooth resistance curve
- Allow simple progression over time (i.e., you can reliably add reps or weight)
The shoulder (deltoid) has three main heads:
- Front delts (anterior) – raise your arm forward
- Side delts (lateral) – lift your arm to the side
- Rear delts (posterior) – pull your arm backward
Each head plays a different role and deserves individualized attention. Let’s dive into the tier list.
🟢 S Tier – Best Shoulder Exercises
✅ Cable Lateral Raise
- ✔ Maximum tension at the stretch
- ✔ Constant resistance through full ROM
- ✔ Best for isolating side delts
- 💡 Verdict: Best overall shoulder exercise
✅ Cable Y-Raise
- ✔ Extended range of motion
- ✔ Great side + rear delt activation
- ✔ Slightly steeper learning curve
- 💡 Verdict: Excellent variation to challenge range and angle
✅ Behind-the-Back Cuffed Cable Lateral Raise
- ✔ Dual-arm efficiency
- ✔ Enhanced stretch
- ✔ Unique but effective setup
- 💡 Verdict: Looks weird, works wonders
✅ Reverse Cable Crossover (for Rear Delts)
- ✔ Peak stretch + even resistance
- ✔ Minimal momentum, high isolation
- 💡 Verdict: Best rear delt builder
✅ Reverse Pec Deck (Sideways Position)
- ✔ High control and stretch
- ✔ Excellent for isolating rear delts
- 💡 Verdict: More effective if done sideways
🟡 A Tier – Excellent Shoulder Builders
✅ Machine Shoulder Press
- ✔ Great overload and joint support
- ✔ Less skill required vs. free weights
- 💡 Verdict: Top choice for front delts
✅ Seated Dumbbell Press
- ✔ Freedom of movement
- ✔ Safer than standing overhead press
- 💡 Verdict: Solid alternative if machine isn’t available
✅ Arnold-Style Side-Lying Raise
- ✔ Extreme range of motion
- ✔ Better stretch than standing raises
- 💡 Verdict: Great for lateral growth
✅ Atlantis Standing Machine Lateral Raise
- ✔ Feels smooth and strong
- ✔ Lacks deep stretch but very effective
- 💡 Verdict: Almost S-tier material
🔵 B Tier – Decent, But Not Optimal
☑️ Standing Dumbbell Lateral Raise
- ❌ Zero tension at the bottom
- ✔ Time-efficient and easy to do
- 💡 Verdict: Works, but not ideal
☑️ Leaning Dumbbell Lateral Raise
- ✔ Better tension than standing version
- ❌ Still limited by dumbbell mechanics
- 💡 Verdict: Slightly better, still flawed
☑️ Barbell Overhead Press
- ✔ Impressive strength lift
- ❌ Overemphasizes front delts
- ❌ Stability limits hypertrophy
- 💡 Verdict: Great for strength, not ideal for mass
☑️ Seated Barbell Overhead Press
- ✔ Better stability
- ❌ Same front-delt dominance
- 💡 Verdict: Lacks balanced activation
☑️ Super ROM Lateral Raise
- ✔ Full contraction
- ❌ Weak at bottom
- 💡 Verdict: Fun to try, not tier-breaking
☑️ Upright Row (Cable with Rope)
- ✔ Targets traps and side delts
- ❌ Hard to isolate delts
- 💡 Verdict: Overhated but not elite
☑️ Bent-Over Reverse Dumbbell Fly
- ✔ Easy and accessible
- ❌ Lacks tension at stretch
- 💡 Verdict: Good in a pinch, better options exist
🟠 C Tier – Subpar Exercises
⚠️ Banded Lateral Raise
- ❌ Poor resistance profile
- ❌ Weakest where tension matters
- 💡 Verdict: Only useful if bands are all you have
🔴 D Tier – Not Worth the Time
❌ Front Raises (All Types)
- ❌ Redundant if you do any pressing
- ❌ Overdevelops already dominant front delts
- 💡 Verdict: Only do these if you’re avoiding all presses
🏆 Best of the Best: Cable Lateral Raise
If you’re only doing one shoulder exercise, make it this one. Cables provide the ideal resistance profile, time under tension, and feel. It’s efficient, scalable, and proven to work.
🚫 Worst of the Worst: Front Raise
Not dangerous, just unnecessary for most people. Skip it if you’re already pressing.
💪 Final Thoughts: Train Shoulders Smarter
If your shoulder workouts aren’t giving you that capped look or 3D definition, it’s time to rethink your routine. Focus on tension in the stretch, isolate the heads properly, and use tools that feel good and allow progressive overload.
📚 Bonus: Want to Build Full-Body Muscle?
Check out The Muscle Ladder—my new book now available for pre-order. It includes:
- 15 full chapters covering training, recovery, and nutrition
- 20 workout programs (beginner to advanced)
- Technique breakdowns with photo demos
