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Want to max out the muscle growth of your shoulders? These exercises will work the anterior, medial and posterior portions of your deltoids.

“If you think about doing dumbbell lateral raises, when you have the weights right at your side, essentially there’s no resistance,” says Dr. Corbett.

Arnold Press: 3 sets of 10 to 12 reps Lateral Raise: 4 sets of 12 to 15 reps Rear Delt Fly (cable or dumbbell): 3 sets of 15 Face Pulls or Band Pull-Aparts: 3 sets of 20 (shoulder health bonus) ...

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Cable Lateral Raise The cable lateral raise provides a "descending resistance profile". This means the resistance is greatest when the muscle is in a lengthened position (at the start of the lift).

In order to gain true muscle growth, you need to work muscles on the front, side, and rear of your shoulder. This is why the rotating motion of lateral raises is so effective.