• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Top Athletes
    • Powerlifting
    • Weightlifting
    • HYROX
    • Competition Results
    • Latest Research
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini Massage Guns
      • Individual Recovery Reviews
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainers
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workouts for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
        • Best Fat Burners for Men
        • Best Fat Burners for Women
        • Best Non-Stim Fat Burners
      • More Supplements
        • Best Supplements for Muscle Growth
        • Best Supplements for CrossFit
        • Best Supplements for Weight Loss
        • Best Supplements for Bodybuilding
        • Best Supplements for Men
        • Best Supplement Stacks
      • Individual Supplements Reviews
    • Equipment
      • Cardio
        • Best Treadmills
        • Best Rowing Machines
        • Best Exercise Bikes
        • Best Ellipticals
        • Best Recumbent Bikes
      • Strength
        • Best Adjustable Dumbbells
        • Best Dumbbells
        • Best Kettlebells
        • Best Barbells
        • Best Squat Racks
        • Best Free Weights
        • Best Weight Benches
        • Best Resistance Bands
        • Best Slam Balls
        • Best Weighted Vests
        • Best Leg Extension Machines
        • Best Cable Machines
        • Best Power Racks
        • Best Pull Up Bars
      • Best Home Gyms
        • Best Smart Home Gyms
        • Best Gym Equipment Under $100
        • Best Home Gym Essentials
        • Best Home Gym Flooring
      • Individual Equipment Reviews
    • Fitness Accessories
      • Apparel
        • Best Weightlifting Shoes
        • Best Cross Training Shoes
        • Best Gym Bags
        • Best Gym Shorts
      • Training
        • Best Weightlifting Belts
        • Best Knee Sleeves
        • Best Lifting Straps
        • Best Grip Strengtheners
        • Best Wrist Wraps
        • Best Lifting Gloves
      • Individual Fitness Product Reviews
    • Certifications
      • Best Sports Nutrition Certifications
      • Best Personal Trainer Certifications
      • Best Nutrition Certifications
      • Individual Certifications Reviews
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
      • Individual Program Reviews
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Nutrition Tips
      • Daily Protein Needs
      • Pre- and Post-Workout Nutrition
      • Foods With Creatine
      • Bulking Tips
  • Training
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Bent-Over Row
      • Lat Pulldown
      • Crunches
      • Farmer’s Carry
    • Best Exercises
      • Shoulder Exercises
      • Back Exercises
      • Chest Exercises
      • Glute Exercises
      • Ab Exercises
      • Hamstring Exercises
      • Quad Exercises
      • Calf Exercises
      • Biceps Exercises
      • Triceps Exercises
    • Programs
      • Push-Up Program
      • Pull-Up Program
      • German Volume Training
      • 5/3/1 Program
      • Powerbuilding Program
      • The Cube Method
      • 5×5 Program
      • Bodybuilding Programs
      • Build Your Own Program
    • Fat Loss
      • How to Burn Fat
      • Spot Fat Reduction
      • How to Train on a Cut
      • Body Conditioning
      • Workouts
        • Kettlebell Circuits
        • Dumbbell Complexes
        • Farmer’s Carry Workouts
    • Muscle Gain
      • Muscle Hypertrophy Explained
      • How to Build Muscle
      • How to Maintain Muscle
      • What Researchers Say About Muscle Gain
        • Workouts
          • 20-Minute Workouts
          • Kettlebell Circuits
          • CrossFit Workouts for Muscle
          • Bodybuilding Workouts
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Bodybuilding News » Did Science Just Find the Best Shoulder Exercise for Muscle Growth?

Did Science Just Find the Best Shoulder Exercise for Muscle Growth?

Pro bodybuilder Erik Janicki uses technology to compare common shoulder movements.

Written by Matt Magnante
Last updated on January 15th, 2025

Armed with sensors on his front, medial, and rear deltoids, pro bodybuilder Eric Janicki went head-to-head with five shoulder exercises to compare surface muscle activity. The results offered insights into optimizing shoulder exercise selection.

Understanding EMG and Its Role in Muscle Research

Electromyography, or EMG, is a technology that measures the electrical activity of muscular movement via sensors placed on the skin or inside the muscles. While EMG tests can’t gauge all factors that influence muscle growth or predict hypertrophy, they might provide clues as to which exercises are more worthwhile for hypertrophy-focused training. 

For the experiment, colored sensors were placed on Janicki’s front, lateral, and rear deltoid heads, which flex, abduct, and extend the arm.

https://www.youtube.com/watch?v=BEK9oCjyljw&ab_channel=EricJanicki

[Related: Learn The Latest Research On Lateral Raises]

Results

Here’s how the exercises ranked according to Janicki’s EMG data.

Medial & Front Delts Combo

  • Best: Incline Cable-Y-Raise
  • Runner-Up: Strict Dumbbell Lateral Raise
  • Third Place: Lying Cable Lateral Raise 

Front Delts 

  • Best: Dumbbell Shoulder Press 
  • Runner-Up: Incline Cable-Y-Raise 

Arsenal machine lateral raises were one of the exercises performed, though Janicki didn’t include them in the results. Here’s an overview:

Incline Cable Y Raises: The Surprising Winner

Cable-Y-raises, where the arms lift overhead in a ‘Y” shape, showed the highest overall EMG activity for the front and lateral deltoids. The results illustrated even tension during the stretch and contraction, which favors better results.

This is my favorite exercise, and I guess I know why now.”

—Eric Janicki

Janicki owes the outcome to the strict nature of cables, prohibiting momentum for precise delt isolation.

Strict Dumbbell Lateral Raises: Form Over Weight

The second best variation for front-medial delt activation was strict-form dumbbell lateral raises. Janicki emphasized controlled reps, leaning forward for maximum stretch, while keeping the arms straight, with 30-pound weights. He performed a set with 50-pounders, aiming for a less rigid form. However, precision prevailed.

View this post on Instagram

A post shared by Eric Janicki 🌎 Transformation Specialist (@ericjanickifitness)

“I was extremely happy about this result,” Janicki exclaimed, stressing that weight doesn’t necessarily equal more gains. 

Dumbbell Shoulder Press for Big Front Delts

Unsurprisingly, dumbbell shoulder presses proved unbeatable for front delts, at least on the surface. For long-term muscle growth and joint health, Janicki prioritizes full range of motion reps. However, this can vary depending on the specific exercise, body structure, and mobility.

That deep form and eccentric control produced twice as much stimulus of cheat half reps.

—Eric Janicki

A close second, cable-Y-raises were the star of Janicki’s project. “If you’re trying to get the best bang for your buck, cable-Y-raises were even above dumbbell presses,” says the bodybuilder.

Janicki’s Shoulder Training Takeaways

While EMG tests don’t give the full picture, they may reveal some truth regarding the effects of training variables for real-world results. Nevertheless, Janicki offered some tips:

  • Mix the Stimuli: Utilize different tools and techniques for novel muscle stimuli. Research suggests that strategic training variety helps optimize progress. (1)
  • Control Is More Important Than Load: While progressive overload is crucial to building a physique, controlled reps with optimal form and less weight could deliver superior gains to sloppy form with heavy loads.
  • Emphasize the Stretch: “The eccentric is extremely important,” Janicki affirmed. Slowing the eccentric and accentuating the stretch could be paramount to total muscle stimulation while reducing injury risk.

More Bodybuilding Content

  • Achieve Your New Year’s Resolution With This 6-Exercise Full-Body Routine
  • Learn a Pro Bodybuilder’s Cardio Do’s and Don’ts
  • The 5 Biggest Nutrition Mistakes To Avoid

Reference

  1. Kassiano, W., Nunes, J. P., Costa, B., Ribeiro, A. S., Schoenfeld, B. J., & Cyrino, E. S. (2022). Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review. Journal of strength and conditioning research, 36(6), 1753–1762. https://doi.org/10.1519/JSC.0000000000004258

About Matt Magnante

Matthew Magnante is a seasoned writer and content editor who has authored hundreds of articles in various categories including bodybuilding, strength sports, CrossFit, general health and fitness, and MMA. His childhood fascination with the 80s and 90s bodybuilding legends fueled his passion for living and breathing weight training, nutrition, and everything in between. Matt was involved in martial arts for most of his youth and is a huge UFC fan. Having beaten the worst of anxiety and chronic stress using natural techniques, he’s also learning just as much about the mind and loves to help others improve their well-being and overall health.

View All Articles

Primary Sidebar

Latest Reviews

EveryPlate Review

EveryPlate Review (2025): A Tasty, Budget-Friendly Meal Kit, Tested By Our Experts

ARMRA Colostrum Review

ARMRA Colostrum Review (2025): A Certified Nutrition Coach’s Critique of this Trending Supplement

Sun Home Luminar Review

Sun Home Luminar Review (2025): Our Experts Sweat It Out With This High-Quality Outdoor Sauna

Cover image for CookUnity review of a filled reusable box of 6 CookUnity meals

CookUnity Review (2025): An Expert-Tested and Flexible Prepared Meal Service

Transparent Labs Prebiotic Greens Review

Transparent Labs Prebiotic Greens Review (2025): Our Experts Examine This Nutrient-Filled Profile

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap