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16 Shoulder Exercises Ranked Worst to Best

Expand your fitness knowledge.

This excellent video will show you a wide selection of shoulder exercises ranked worst to best.

Jeff from Athlean-X explains his ranking process,”…we have to lay out the criteria for the shoulder exercise selections.

The first thing is that it has to be a multi-dimensional exercise if possible.

This means, if it is only good at hypertrophy but provides no opportunity for overload and for building progressive strength, then it is not going to rank up there with the exercises for shoulders that do a good job at both.

Muscular-shoulders-Sara-Sigmundsdottir Shoulder Exercises Ranked Worst to Best

Furthermore, if the exercise is harmful to the shoulder joint or can cause shoulder injury over time, it is simply not going to rank high no matter what type of short term benefits it can provide the person that does it.”

16 Shoulder Exercises Ranked Worst to Best

Scroll down to check out the order then watch the video to expand your knowledge and become a better and more educated lifter.


1. Upright Rows

2. Cuban Press

3. Behind the Neck Press

4. Pour the Pitcher Side Lateral Raises


5. DB Pressouts – Front Delts

6. DB Cheat Laterals – Middle Delts

7. DB Reverse Flys – Rear Delts


8. Arnold Presses – Front Delts

9. Abduction Rows – Middle Delts

10. Facepulls – Rear Delts


11. DB Scoop Press – Front Delts

12. Side Lateral Raises – Middle Delts

13. Hip Huggers – Rear delts


14. DB Front Raise – Front Delts

15. Cable Lateral Raises – Middle Delts

16. Rear Delt Rows – Rear Delts

Learn more about each one, what it does, how it works and whether or not you should include it in your training.

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Check out the perfect chest workout in only 20 minutes.

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