Key insights

• 💪 Standing dumbbell lateral raises are effective for targeting the side deltoids and have moderate tension at 90° arm position.
• 🏋️‍♂️ Leaning against something during dumbbell lateral raises can modify the resistance curve, increasing tension on the side delt.
• 🌟 Super ROM lateral raises provide full contraction of side delt despite resistance curve issues, making them worth trying.
• 🤔 Overhead press, while impressive for strength, is anterior delt dominant and may not be as effective for building 3D delts as previously thought.
• 🏋️‍♂️ Barbell overhead press has stability issues for bodybuilding, while dumbbell overhead press offers faster setup and more range of motion.
• 🏋️‍♂️ Machine shoulder press is a top choice for hypertrophy targeting different shoulder muscles effectively.
• 💪 Cable lateral raises are highlighted as an excellent option for targeting side delts effectively, providing a different resistance profile.
• 🏋️‍♂️ Behind the back cuffed lateral raise and cable Y raise are ranked as top picks for targeting shoulder muscles effectively.

Q&A

• What are the top picks for shoulder exercises according to the video?

  The behind the back cuffed lateral raise and the cable y raise are ranked as the top picks for shoulder exercises. Additionally, the cable lateral raise is recommended as the best overall shoulder exercise among the discussed options.

• Which exercise is highlighted for targeting the side delts effectively?

  The cable lateral raise is highlighted as an excellent option for effectively targeting the side delts, offering advantages in terms of tension and technique for building shoulder muscles.

• What is the new book announced in the video?

  The new book announced in the video is called 'The Muscle Ladder' and consists of 15 chapters. Viewers are encouraged to pre-order the book, which likely covers topics related to muscle building, exercises, and fitness progression.

• What are the criteria for ranking the shoulder exercises?

  The shoulder exercises are ranked based on factors such as tension, shoulder pain, resistance profile, and progression. The emphasis is on targeting different shoulder muscles and assessing the effectiveness of each exercise for building shoulder muscles.

• What exercises are discussed in the video?

  The video covers a range of shoulder exercises, including dumbbell lateral raises, super ROM lateral raises, leaning dumbbell lateral raises, overhead press, barbell overhead press, dumbbell overhead press, machine shoulder press, seated dumbbell shoulder press, Arnold style seated dumbbell raise, cable lateral raises, behind the back cuffed lateral raise, cable y raise, banded lateral raise, upright row, reverse pec deck, and various rear delt exercises.

• 00:00 Review of popular shoulder exercises, ranking from S for super to F for fail. Criteria include tension, shoulder pain, resistance profile, and progression. Emphasis on targeting different shoulder muscles. Announcement of a new book. Starting with standing dumbbell lateral raises.
• 02:21 The video segment discusses different exercises for building shoulder muscles, emphasizing the effectiveness of each exercise while also pointing out their limitations. It covers dumbbell lateral raises, super ROM lateral raises, leaning dumbbell lateral raises, and the overhead press, highlighting their pros and cons.
• 04:37 Barbell overhead press is not ideal for bodybuilding due to stability issues, dumbbell overhead press offers faster setup and more range of motion, machine shoulder press is a top choice for hypertrophy, seated dumbbell shoulder press is effective, and Arnold style seated dumbbell raise provides high tension and stability.
• 06:41 A tier list of shoulder exercises is discussed, with emphasis on different machines and equipment. Cable lateral raises are highlighted as an excellent option for targeting side delts effectively.
• 08:44 A review and ranking of different shoulder exercises, with the behind the back cuffed lateral raise and the cable y raise being the author's top picks, while the banded lateral raise is the least favorite. The upright row and reverse pec deck are also discussed.
• 11:04 A review of various rear delt exercises, their effectiveness, and their placement in the tier list. Cable lateral raise is recommended as the best overall shoulder exercise. The front raise is seen as somewhat redundant, and the front and rear quad exercises are compared in another video. The speaker also promotes pre-orders for a new book and urges viewers to subscribe.