Nick Walker Ranks His Favorite Shoulder Exercises, “The Mutant” Gives High Marks to Machines
Nick Walker isn’t expected to step back onstage anytime soon, but that hasn’t stopped him from keeping bodybuilding fans locked into his training content. In a new Instagram clip, the Men’s Open star ranked nine of his favorite shoulder exercises from best to worst, revealing exactly which movements he believes build championship-level delts.
The timing is interesting for Walker. While still considered one of the biggest names in Men’s Open bodybuilding, the former Arnold Classic champion has become a mildly controversial figure in 2026 after sitting out several major contests. After rumors linked him to shows like the Arnold UK, Detroit Pro, Pittsburgh Pro, and New York Pro, Walker ultimately decided against each appearance, leaving fans wondering when “The Mutant” will finally return to competition.
| Full Name: Nick Walker (Men’s Open Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 270-295lbs | 5’7″ | 08/03/1994 |
| Division | Era | Nationality |
| Bodybuilding | 2020s | American |
Even so, Walker has continued training hard and sharing pieces of his prep philosophy online. And when it comes to shoulder development, he clearly has some strong opinions.
Nick Walker Ranks His Favorite Shoulder Exercises
- Dumbbell Side Raises: 6/10
- Cable Side Raises: 9/10
- Behind-the-Neck Barbell Press: 3/10
- Smith Machine Shoulder Press: 10/10
- Bent-Over Rear Dumbbell Raises: 8/10
- Bench-Supported Rear Dumbbell Raises: 8.5/10
- Cable Rear Delt Fly: 10/10
- Upright Rows: 2/10
- Machine Side Laterals: 12/10, Walker’s top overall pick
Walker’s love for machine-based shoulder training shouldn’t surprise longtime fans. He has repeatedly praised the Smith machine shoulder press and specialized lateral raise machines in past interviews, often pointing to the constant tension and stability they provide for hypertrophy work.
Why Walker Loves Machine Side Laterals
Walker’s highest rating went to machine side laterals, which he scored an outrageous 12 out of 10.
The exercise has become one of the cornerstones of his shoulder training philosophy. Unlike dumbbells, machine lateral raises keep constant resistance on the side delts throughout the full range of motion. For bodybuilders chasing those boulders for shoulders and wider frames, that uninterrupted tension can make a huge difference.
Walker has also emphasized in previous training breakdowns that lateral raises are one of the best ways to isolate the side delts without overloading the joints. That matters even more for high-level bodybuilders who already take heavy wear and tear from pressing movements.
“I think side laterals are very good to start with,” Walker explained previously while discussing shoulder programming.
The Controversy Around Walker’s 2026 Season
Even though Walker remains one of the most popular athletes in bodybuilding, his lack of competitive appearances this year has sparked ongoing debate online.
After placing sixth at the 2025 Mr. Olympia, many expected Walker to jump back into action quickly in 2026. Instead, he has repeatedly turned down contests despite speculation surrounding multiple events.
Some fans believe Walker is strategically protecting his health and rebuilding for a stronger Olympia push. Others argue that sitting out too often hurts momentum in an increasingly stacked Men’s Open division.
To his credit, Walker did rebound impressively at the 2026 Arnold Classic, where many considered his physique one of the best of his career. He also earned attention for defeating Hadi Choopan for the first time in competition, even though he ultimately finished behind Andrew Jacked.
Even with Walker passing on multiple contests this year, fans and insiders still expect him back sooner rather than later. Former bodybuilder and podcast host Fouad Abiad recently predicted Walker could jump into the stacked 2026 Texas Pro lineup this summer, noting that he already appears unusually lean for an offseason physique.
For now, though, Walker appears focused on training, recovery, and refining his physique rather than rushing back to the stage.
And judging by his latest shoulder rankings, he’s still obsessed with finding every possible edge in the gym.
Featured image via Instagram @nick_walker39
