Building strong, well-defined shoulders sculpts the top of the coveted X-frame physique. In late June 2025, IFBB Pro League Classic Physique competitor Jared Feather shared his favorite delt exercises, alongside exercise scientist Dr. Mike Israetel, and tips to maximize shoulder training for a three-dimensional aesthetic:
Jared Feather’s 5 Top Delt Exercises
- Freemotion Front Raise
- Cable Upright Row
- Freemotion Y-Raise
- Dumbbell Lateral Raise
- Cable Face Pull
Freemotion Front Raise
Feather may not include freemotion front raises in every routine, but often recommends it to clients. Performing front raises on a freemotion dual cable station allows for a greater range of motion.
The freemotion station is the front delt exercise I put on this list. Cables behind you get way more of a stretch.
—Jared Feather
Dr. Israetel recommended incorporating standing dumbbell presses, standing barbell presses, seated barbell presses, and seated dumbbell presses. These exercises engage other muscles that may fatigue faster than the delts, potentially limiting their effectiveness.
Great for stimulus, but not just for front delts; also triceps and upper pecs.
—Dr. Mike Israetel
The freemotion front raise is excellent for bodybuilding competitors who need to focus specifically on the front and lateral deltoids while minimizing engagement of other upper body muscles.
Cable Upright Row
The cable upright row is as Feather’s go-to exercise for deltoid activation. He has relied on it for 14 years.
The upright row is one of my all-time favorite exercises, especially on a cable.
—Jared Feather
Cable upright rows target the muscles around the delts while engaging the traps. They offer adjustable angles to target the lateral deltoids. Unlike dumbbell or machine lateral raises, cable upright rows are better for individuals who experience elbow pain.
Holding weights and extending the arms laterally in those movements often strains the elbow tendons, potentially causing tendonitis.
Feather suggested experimenting with grip width, range of motion, and attachments during upright rows. “If you can get through a larger range of motion without pain, it’s probably a little better,” Feather stated.
A study published in the Journal of Strength and Conditioning Research suggests using a wider grip to increase deltoid activation during an upright row. (1)
Freemotion Y-Raise
Feather demonstrated variations of the freemotion Y-raise, including lying down, behind the body, with uncrossed cables, and crossed cables. He typically performs it from mid-shin height and prefers crossing the cables in front.
The freemotion Y-raise targets the medial delts, providing a deep stretch without putting unnecessary strain on the elbows.
This variation is one of my all-time favorites, especially when deep in a contest prep and want to take stress off the elbows.
—Jared Feather
Dumbbell Lateral Raise
The dumbbell lateral raise is a universally accessible exercise due to the availability of dumbbells. To increase intensity, consider pause reps or stopping the eccentric short never to lose tension on the delts. Front and lateral raises are highly effective for strengthening and building the delts. (2)
Cable Face Pull
Cable face pulls target the rear delts and engage the medial delts. Feather uses a triceps V-straight press-down bar, keeping the attachment at face level throughout the motion to ensure constant tension on the rear delts.
Dr. Israetel suggests rope face pulls for added flexibility. By utilizing a triceps rope attachment and setting the cable at hip level, the lifter can isolate the back while biasing the medial delts, allowing for a greater range of motion.
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- 3 Reasons Why Upright Rows Are Bad
- Your Upper Chest Isn’t Growing Because You’re Pressing at the Wrong Angle
- New Study for Bigger Biceps Says to Curl How You Want
References
- McAllister, M. J., Schilling, B. K., Hammond, K. G., Weiss, L. W., & Farney, T. M. (2013). Effect of grip width on electromyographic activity during the upright row. Journal of strength and conditioning research, 27(1), 181–187. https://doi.org/10.1519/JSC.0b013e31824f23ad
- Coratella, G., Tornatore, G., Longo, S., Esposito, F., & Cè, E. (2020). An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International journal of environmental research and public health, 17(17), 6015. https://doi.org/10.3390/ijerph17176015
Featured image: @jared_feather on Instagram
