Which exercises work each part of your shoulder best?
Activation of the three deltoid muscle portions during common strengthening exercises: A systematic review.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Pull-ups produce the highest posterior deltoid activation
Conventional wisdom says isolation exercises like reverse flys or face pulls are best for rear delts, but this review found compound bodyweight movements like pull-ups were most effective.
Practical Takeaways
Use inclined dumbbell flys to maximize front delt activation in your routine.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Pull-ups produce the highest posterior deltoid activation
Conventional wisdom says isolation exercises like reverse flys or face pulls are best for rear delts, but this review found compound bodyweight movements like pull-ups were most effective.
Practical Takeaways
Use inclined dumbbell flys to maximize front delt activation in your routine.
Publication
Journal
Journal of bodywork and movement therapies
Year
2022
Authors
Rodrigo Rabello, Filippo Bertozzi, Ivan Lucas Hauschild de Freitas, Talita Molinari, Cristian Roncada, C. Sforza, Rodrigo Rodrigues, C. Tiggemann
Related Content
Claims (4)
Lateral raises work your side shoulder muscles just as well — or even better — than overhead pressing, so they're a great way to build those muscles.
Lying down or tilted chest fly exercises, like incline dumbbell flys, really fire up your front shoulder muscles more than other moves — so they might be your best bet if you're trying to build stronger front shoulders.
Lifting your arms out to the side or slightly backward, especially with your palms turned down, works your side shoulder muscles the most — this move might be the best way to build stronger shoulders.
Doing pull-ups, especially regular ones and inverted rows with straps, really lights up the back part of your shoulder muscles — so these moves might be great for working your rear shoulders without weights.