Barbell Shoulder Workout To Build Strong Shoulders
If you want to build toned and stronger shoulders, a barbell shoulder workout is a great place to start. Barbells help you lift heavier weights, work multiple muscles at once, and improve your upper body strength.
Whether you’re just getting into fitness or already lifting, this guide will walk you through some of the best barbell shoulder exercises and how to do them safely.
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Why Train Shoulders?
Your shoulder muscles, also called deltoids, are made up of three parts: the front (anterior), side (lateral), and rear (posterior).
Training all three helps with better posture, stronger arms, and even helps you lift better in other exercises like bench press or pull-ups.
Plus, well-developed shoulders can make your arms and upper body look more defined.
The Best Barbell Shoulder Workout Moves
Here are the top exercises you should include in your barbell shoulder workout:
1. Barbell Overhead Press
This is the king of shoulder exercises. It works your entire shoulder, plus your triceps and upper chest. This is a fundamental compound movement for shoulder strength.
How to do it:
- Stand with your feet shoulder-width apart
- Grip the barbell slightly wider than shoulder-width, with palms facing forward
- Start with the bar resting just above your upper chest, elbows under your wrists
- Press the barbell straight overhead, locking your elbows at the top
- Lower the bar back down slowly to the starting position
Tip: Keep your core braced, avoid leaning back, and don’t flare your elbows too wide
2. Behind the Neck Press
⚠️ Caution: This move can be risky, especially for people with tight shoulders or past injuries. It’s not recommended for beginners due to the awkward position that can strain the rotator cuff.
How to do it:
- Sit or stand with the barbell resting on your upper traps
- Grip the bar slightly wider than shoulder-width
- Press the bar straight up until your arms are extended
- Lower it behind your head slowly and with control
Better Alternative: Stick to the standard overhead press or use dumbbells if shoulder mobility is a concern.
3. Barbell Upright Row
Great for hitting your side delts and traps (the muscles next to your neck).
⚠️ Use With Caution: This exercise can also stress the shoulders and wrists if performed with poor form or a grip that’s too narrow.
How to do it:
- Stand tall with feet hip-width apart
- Hold the barbell with hands about shoulder-width apart
- Pull the barbell up along your body to the upper chest level, leading with your elbows
- Keep elbows above wrists and don’t go higher than chest height
- Lower slowly
Tip: Use a moderate weight and stop if you feel shoulder discomfort
4. Barbell Z Press
This one hits your shoulders hard and also challenges your core and balance. It’s like an overhead press, but you’re sitting on the floor, which means you can’t use your legs to cheat.
How to do it:
- Sit on the floor with your legs stretched straight out in front of you
- Hold the barbell at shoulder level with palms facing forward and elbows under your wrists
- Keep your back straight and chest up
- Press the bar overhead until your arms are fully extended
- Lower it slowly back to the start
Tip: Start with lightweight to get used to the movement and don’t lean back, your core should be working hard to keep you upright
5. Push Press
This is a powerful move that uses your shoulders, legs, and core.
How to do it:
- Start with the barbell at shoulder height (like an overhead press)
- Stand with feet about shoulder-width apart
- Dip your knees slightly and explode upward, pressing the bar overhead
- Lock out your elbows at the top
- Lower the bar under control back to shoulder height
Tip: This is more of a full-body move, but your shoulders still do most of the pressing work
How Often Should You Do a Barbell Shoulder Workout?
For most people, training their shoulders once or twice a week is enough. Make sure to give your muscles time to rest between sessions.
Doing 3 to 4 sets of each exercise with 8 to 12 reps is a solid starting point. As you get stronger, you can increase the weight or reps.
Safety Tips:
- Always warm up your shoulders with light weights or arm circles before lifting heavy weights
- Start with lighter weights to get the form right
- Don’t bounce or swing the barbell
- Ask for help or use a rack if you’re unsure
- Rest and recover your muscles grow when you’re not lifting
A good barbell shoulder workout will help you build strong, well-rounded shoulders and boost your performance in other lifts.
Just focus on form, go at your own pace, and stay consistent. With time and effort, you’ll notice a big difference in your strength and appearance!
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Disclaimer: Please note that this blog post, Barbell Shoulder Workout, is not a substitute for medical advice. The information provided above should not be used as a basis for diagnosing, treating, or preventing any medical condition or disease.
Before making any modifications to your diet, sleep regimen, daily routine, or exercise program, consult your physician.
My Fitness Routines is not liable for any physical harm or injury that may result from the suggestions, opinions, or recommendations provided in this article.
