Below is a general categorization of the listed shoulder exercises by their primary emphasis—front (anterior), side (lateral), rear (posterior) deltoids, or overall shoulder development. Each exercise is given a subjective efficiency rating from 1 to 5, based on commonly accepted training principles, biomechanical effectiveness, and community feedback. Individual results may vary depending on personal biomechanics, training experience, and equipment availability.

Overhead Pressing (Overall Shoulder Development)

1. Overhead Press (Barbell Standing)
   • Main Target: Overall Shoulders (emphasis on anterior delt)
   • Efficiency Rating: 5/5 (A foundational shoulder mass and strength builder)
2. Seated Overhead Press (Barbell)
   • Main Target: Overall Shoulders (anterior focus, more stability)
   • Efficiency Rating: 5/5 (Great for focusing on delts without lower body involvement)
3. Dumbbell Overhead Press
   • Main Target: Overall Shoulders (more balanced delt activation)
   • Efficiency Rating: 5/5 (Excellent unilateral balance, improved range of motion)
4. Machine Shoulder Press
   • Main Target: Overall Shoulders (guided path)
   • Efficiency Rating: 4/5 (Stable and beginner-friendly, good for isolation and finishing sets)
5. Arnold Press
   • Main Target: Overall Shoulders (front and lateral, plus rotation)
   • Efficiency Rating: 4/5 (Unique rotation hits multiple aspects of the shoulder head, good for variety)

Lateral (Side) Deltoid Emphasis

1. Standing Dumbbell Lateral Raise

• Main Target: Lateral Delts
• Efficiency Rating: 5/5 (Classic isolation exercise for side delt mass and width)

1. Lean-In Dumbbell Lateral Raise
   • Main Target: Lateral Delts (slight angle change)
   • Efficiency Rating: 4/5 (Increases tension through a different angle; good variation)
2. Lean Away Dumbbell Lateral Raise
   • Main Target: Lateral Delts (extended range of motion)
   • Efficiency Rating: 4/5 (Emphasizes peak contraction; unilateral focus helps correct imbalances)
3. Super ROM Lateral Raise
   • Main Target: Lateral Delts (extra range of motion)
   • Efficiency Rating: 4/5 (Increased ROM can enhance growth, but may require lighter loads)
4. Atlantis Standing Machine Raises
   • Main Target: Lateral Delts
   • Efficiency Rating: 4/5 (Machine provides stability and constant tension)
5. Seated Machine Lateral Raise
   • Main Target: Lateral Delts (stabilized position)
   • Efficiency Rating: 4/5 (Stable environment for isolating side delts, good for hypertrophy)
6. Cable Lateral Raise
   • Main Target: Lateral Delts (constant tension)
   • Efficiency Rating: 5/5 (Smooth tension throughout ROM, great for refined isolation)
7. Behind the Back Cuffed Lateral Raise (Cable)
   • Main Target: Lateral Delts (stretch position emphasis)
   • Efficiency Rating: 5/5 (Excellent for continuous tension and a unique line of pull)
8. Banded Lateral Raise
   • Main Target: Lateral Delts (variable resistance)
   • Efficiency Rating: 3/5 (Good for adding variety, but limited progressive overload)

Front (Anterior) Deltoid Emphasis