{"id":27700,"date":"2026-08-24T17:55:00","date_gmt":"2026-08-24T17:55:00","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=27700"},"modified":"2026-08-24T17:55:00","modified_gmt":"2026-08-24T17:55:00","slug":"ryan-terry-shares-the-5-shoulder-exercises-that-won-him-3-mens-physique-olympia-titles-fitness-volt","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=27700","title":{"rendered":"Ryan Terry Shares The 5 Shoulder Exercises That Won Him 3 Men’s Physique Olympia Titles \u2013 Fitness Volt"},"content":{"rendered":"


\n<\/p>\n

\n

Ryan Terry<\/a> knows exercise selection could be the difference between gold and the second callout at 2026 Olympia. In an August 23 video, the reigning three-time champ broke down the five exercises that have helped him sculpt 3D shoulders.\u00a0<\/strong><\/p>\n

Terry unseated Erin Banks<\/a> at the 2022 Mr. Olympia<\/a> and hasn\u2019t looked back. Each season, he\u2019s showcased new improvements on the throne, helping him extend his reign. Last year, he defeated Afghanistan\u2019s Ali Bilal<\/a>, leaving many curious if anyone can take his crown. Now, with Bilal in the running and Kyron Holden<\/a>\u2019s Pittsburgh Pro<\/a> statement, Terry understands the margin for error this time around is close to zero.\u00a0<\/p>\n

Ryan Terry\u2019s 5 Staple Exercises That Built His 3D Shoulders for the Mr. Olympia<\/h2>\n

Find the exercises from the video below:\u00a0<\/em><\/p>\n

    \n
  1. Supported Reverse Cable Flyes<\/strong><\/li>\n
  2. Standing Cable Front Raise<\/strong><\/li>\n
  3. Cable Side Lateral Raise<\/strong><\/li>\n
  4. Standing Dumbbell Shrugs<\/strong><\/li>\n
  5. Seated Pin Loaded Press<\/strong><\/li>\n<\/ol>\n

    Supported Reverse Cable Flyes<\/h4>\n

    First, Terry explained that reverse cable flies earned a spot in his routine because they better isolate the rear delts.\u00a0<\/p>\n

    \n

    Get Fitter, Faster<\/em><\/h3>\n

    Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n

    \n

    \u201cIt was just really getting a good feel for the movement, making sure the blood is in the right area. We were nailing down on that form before we go for the heavier weight. Like I say, the moment you touch the heavier weight, the other surrounding muscles around your rear delts are going to try to take over. We want to eradicate that. Getting a good mind-muscle connection will do that before starting your main sets.\u201d\u00a0<\/p>\n<\/blockquote>\n

    Standing Cable Front Raise<\/h4>\n

    His second option was the standing cable front raise. He shared that they not only hit his front delts, but also provide adequate stimulus for his core and back.\u00a0<\/p>\n

    \n

    \u201cIt\u2019s amazing for your core. It\u2019s actually really good for your back as well, even though that\u2019s not the primary muscle. Keeping that core really tight and keeping that back really tight and making sure you\u2019re only using your shoulders. It engages everything.\u201d\u00a0<\/p>\n<\/blockquote>\n

    Cable Side Lateral Raise<\/h4>\n

    He trains one arm at a time on the cable side lateral raise with three to four working sets:\u00a0<\/p>\n

    \n

    \u201cI really want to make sure both delts, or both sides, are working equally. I like to do unilateral when I can. Cable work, again, two feeler warm-up sets, make sure blood is in the right area, then hitting three to four working sets.\u201d\u00a0<\/p>\n<\/blockquote>\n

    Standing Dumbbell Shrugs<\/h4>\n

    The three-time Men\u2019s Physique Olympia champion doesn\u2019t overlook shrugs; he thinks they are essential for that 3D look from the back and front.\u00a0<\/p>\n

    \n

    \u201cGreat for that trap work. I need to work on it in order to get that 3D look from the back and front. My shoulders have always developed quite well, and I think the traps were lacking in the past.\u201d\u00a0<\/p>\n<\/blockquote>\n

    Seated Pin Loaded Press<\/h4>\n

    Lastly, he offered form cues on the shoulder press. He presses his back into the pad to keep his chest from taking over.\u00a0<\/p>\n

    \n

    Get Fitter, Faster<\/em><\/h3>\n

    Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n

    \n

    \u201cDon\u2019t arch, so the lower part of my back is pressed into the pad. It takes my chest away from it. I can sit back and really get a good range of motion, and it\u2019s something that\u2019s really important to hit all three heads, whether it\u2019s the start of the session, mid-session, or towards the end of the finisher.\u201d\u00a0<\/p>\n<\/blockquote>\n

    He focused on time under tension during pressing, hitting all three shoulder heads at once:\u00a0<\/p>\n

    \n

    \u201cI went for a TUT-type style: time under tension, four seconds up, one second hold, four seconds down, one second hold. I just try to stay in that pain threshold. Those exercises, you\u2019re hitting all three heads, you\u2019re isolating each head, and then hitting them all together,\u201d Ryan Terry said<\/a>.\u00a0<\/p>\n<\/blockquote>\n

    Terry has given fans an inside look into his training during preparations for the 2026 Olympia. He recently summarized the five back exercises<\/a> that turned him into a three-time Men\u2019s Physique Olympia champion, offering fans form cues and tips for better lifting.\u00a0<\/p>\n

    Terry won\u2019t rest until he ties or beats Jeremy Buendia<\/a>\u2019s four Olympia titles. Find out if he\u2019s successful when the Mr. Olympia returns from September 24-27 in Las Vegas, Nevada.\u00a0<\/p>\n

    RELATED:\u00a0<\/strong>Ryan Terry Reveals His 5 Non-Negotiable Pillars of His Mr. Olympia Training System<\/a><\/p>\n

    Watch the full video from the RyanJTerry YouTube channel below:\u00a0<\/em><\/strong><\/h4>\n