16 shoulder exercises ranked from worst to best

This excellent video shows you a wide selection of shoulder exercises ranked from worst to best.

Jeff from Athlean-X explains his ranking process, “…we need to establish the criteria for the selection of shoulder exercises.

The first is that it should be a multidimensional exercise if possible.

This means that if it’s only good at hypertrophy but doesn’t provide an opportunity for overexertion and for building progressive strength, it won’t score there with the shoulder exercises that work well for both.

Source: Photo Courtesy of CrossFit Inc

In addition, if the exercise is harmful to the shoulder joint or can cause shoulder injuries over time, it just won’t rank highly, regardless of the kind of short-term benefits it can provide to the person doing it.

16 shoulder exercises ranked from worst to best

Scroll down to view the order and 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 side raises of the pitcher


5. DB Pressouts – Front Delts

6. DB Cheat Laterals – Middle Deltas

7. DB Reverse Flys – Delts Back


8. Arnold Presses – Delts in front

9. Abduction Rows – Middle Deltas

10. Face pulls – Delts behind


11. DB Scoop Press – Front Delts

12. Lateral Raises – Middle Delts

13. Hip Huggers – Rear Delts


14. DB Front Raise – Front Delts

15. Cable Lateral Elevations – Middle Deltas

16. Back Delt Rows – Back Delts

Learn about each of them, what it does, how it works, and whether or not you should include it in your workout.

Learn more

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