Ryan Terry 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.
Terry unseated Erin Banks at the 2022 Mr. Olympia and hasn’t looked back. Each season, he’s showcased new improvements on the throne, helping him extend his reign. Last year, he defeated Afghanistan’s Ali Bilal, leaving many curious if anyone can take his crown. Now, with Bilal in the running and Kyron Holden’s Pittsburgh Pro statement, Terry understands the margin for error this time around is close to zero.
Ryan Terry’s 5 Staple Exercises That Built His 3D Shoulders for the Mr. Olympia
Find the exercises from the video below:
- Supported Reverse Cable Flyes
- Standing Cable Front Raise
- Cable Side Lateral Raise
- Standing Dumbbell Shrugs
- Seated Pin Loaded Press
Supported Reverse Cable Flyes
First, Terry explained that reverse cable flies earned a spot in his routine because they better isolate the rear delts.
“It 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.”
Standing Cable Front Raise
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.
“It’s amazing for your core. It’s actually really good for your back as well, even though that’s not the primary muscle. Keeping that core really tight and keeping that back really tight and making sure you’re only using your shoulders. It engages everything.”
Cable Side Lateral Raise
He trains one arm at a time on the cable side lateral raise with three to four working sets:
“I 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.”
Standing Dumbbell Shrugs
The three-time Men’s Physique Olympia champion doesn’t overlook shrugs; he thinks they are essential for that 3D look from the back and front.
“Great 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.”
Seated Pin Loaded Press
Lastly, he offered form cues on the shoulder press. He presses his back into the pad to keep his chest from taking over.
“Don’t 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’s something that’s really important to hit all three heads, whether it’s the start of the session, mid-session, or towards the end of the finisher.”
He focused on time under tension during pressing, hitting all three shoulder heads at once:
“I 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’re hitting all three heads, you’re isolating each head, and then hitting them all together,” Ryan Terry said.
Terry has given fans an inside look into his training during preparations for the 2026 Olympia. He recently summarized the five back exercises that turned him into a three-time Men’s Physique Olympia champion, offering fans form cues and tips for better lifting.
Terry won’t rest until he ties or beats Jeremy Buendia’s four Olympia titles. Find out if he’s successful when the Mr. Olympia returns from September 24-27 in Las Vegas, Nevada.
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