5 Barbell Shoulder Workouts: Best Barbell Shoulder Exercises To Sculpt Your Delts In 2024

The shoulders are the most mobile joint in the human body, yet they are highly vulnerable if you don’t keep them in the right shape. Some causes of shoulder injuries are bad posture or lifting heavy objects. You can do a barbell shoulder workout to strengthen muscles and increase stability.

Maintaining a healthy shoulder joint and musculature lets you remain in control of specific tasks that require strong shoulder input. For instance, an athlete throwing a weapon must have a strengthened shoulder to stay on top of the game.

Conditioning your shoulders requires following proper fitness routines to activate the upper body muscles and have strong shoulders. After reading this piece, you will know how to do shoulder exercises safely without injury.

Five Barbell Shoulder Workouts For Bigger And Stronger Deltoids

Military Press

You can do several workouts to keep your shoulders in great shape. However, the Military Press is perfect for strengthening your muscles around^[1] the posterior deltoid, trapezius, and core. It indirectly targets other shoulder muscles, like the triceps. These isolation exercises are suitable for intermediate or advanced weightlifters. (Isolation exercises use single joint movements using one muscle group).

You only need a barbell to get started with a barbell arm workout after a few warm-ups. A Seated Dumbbell Press suits people with low back pain.

How to do:

1. Begin the Military Press by warming up, involving two sets of 30/30 light push presses, meaning you rest warm for 30 seconds and rest for 30 seconds. Proceed with two sets within two minutes continuously and pause again.
2. Place the barbell in a squat rack. Take the bar out of the rack support and lift the weight straight up with the extended arms. Move two steps backward to get enough space, your feet shoulder-width apart, to lift the bar.
3. While standing with your feet together, squeeze your core muscles and glutes hard for stability to press from, and maintain that position for a while.
4. With your elbows pointing forward, use your chin to hold your bar level. Such an angle helps you involve the side deltoids and the front to lift heavier and stay in control.
5. Lower the bar and let your head move back slightly so that your forehead does not knock on the bar on the way down. You can now relax once the weight is down.

Tips: 

• Before attempting this lateral raise workout, ensure you’re targeting the appropriate muscles to minimize the risk of injury.
• Protect your lumbar spine from overextending by maintaining a neutral hip ( hip and pubic joints in the same plane) during the exercise. If maintaining a neutral hip becomes challenging, leave the exercise and work on your form first.
• Ensure you keep your glutes tight because weak and loose glutes put you at risk of injury.

Optimal Sets and Reps: the intermediate should implement 3 sets of 10-12 reps. 

Arnold Press

Named after Arnold Schwarzenegger, this barbell exercise strengthens your shoulder’s medial deltoid muscles, including the posterior deltoid and rear delts. This workout suits bodybuilders or athletes who need shoulder stability. However, avoid this workout if you have a shoulder injury. You can do it while seated if you are experiencing lower back problems.

You can opt for these barbell exercises if you desire to experience prolonged muscle tension using a unique palm-turning motion when you light the weight. Use dumbbells to increase shoulder stability when performing the bench press workout.

How to do:

1. Sit on a flat bench and hold the two dumbbells of your desired weight from the rack while your palms face your body. This is the starting position.
2. Let your feet be shoulder-width apart. 
3. Begin to create movements by raising the dumbbells while rotating the palms of your hands until they face upwards.
4. Persist in lifting the dumbbells and letting them extend above you, shoulder height, as you retain the straight arm position. Continue performing this movement as you breathe out, shoulders straight. 
5. Pause and lower these dumbbells to their former positions while rotating your palms for strong arms and shoulders. 
6. As you lower down the dumbbells, ensure you rotate the left arm crosswise while the right arm is in an anti-clockwise manner.
7. Continue breathing as you rotate your arms.
8. Repeat this workout depending on your fitness level.

Tips: 

• Include a good diet, rest, and warm-ups in your workout programs.
• Select a proper weight that allows you to stay in command of the movements. You can lift heavier weights as your strength improves.
• Never allow your head to move forward excessively.
• If you sense any pain in your body, stop the exercise promptly.
• Rest for at least a day before performing workouts to enable efficient recovery.

Optimal Sets and Reps: if you perform this upright row workout for strength and body development, do 2-3 sets while performing 8-10 reps per set.

Barbell Shrugs

Barbell Shrugs benefit your trapezius muscles and strengthen your upper back. You can use this barbell workout to strengthen your shoulder or for full-body workouts.

Barbell Shrugs are suitable for people who want to experience upper-back development and attain strong shoulders. You can still focus on this barbell triceps workout^[2] if you are an athlete. 

However, this overhead shoulder press exercise is unsuitable if you have shoulder joint injuries. It is a good idea to embrace this chest and arms workout by performing small muscle activations^[3] to achieve the best results. If you are a beginner, start with small weights as you graduate to handle heavier ones.

How to do:

1. Stand while your feet are shoulder-width apart and hold the barbell using a double overhand grip in the starting position. Hinge forward and inhale.
2. Allow your spine to stay in a neutral position as you remain in your standing position, your arms shoulder width apart.
3. Elevate the barbell to shoulder height. If unable, the load is too heavy. 
4. In a shoulder-straight position, exhale and hold the contraction for a second.
5. Squeeze hard at the top and slowly lower the bar to the starting position.
6. Return to the original position as you breathe in.
7. Repeat the steps according to the desired reps; do not overtrain. 

Tips: 

• You should use the correct weight when doing this exercise to prevent injuries and other casualties.
• You can get a better trap (strength training exercise) by doing explosive movements and high reps.
• Always pause at the end of the workout to promote mind-muscle connection.
• Avoid jutting the head forward excessively when squeezing traps because it can trigger a neck injury.
• Apply variations at a different angle to result in bigger traps.

Optimal Sets and Reps: you are free to do moderate-to-high sets. Let every set have 3-8 sets featuring 3-8 reps. 

Barbell Front Raise

Barbell Front Raises are the best shoulder workouts for any beginner or bodybuilder, as they stabilize muscles in the shoulders and neck. These front delt workouts target shoulder muscles such as the lateral and anterior deltoid.

These barbell shoulder exercises can affect the trapezius muscles. You will also involve the abdomen in the workout as you contract your abs and perform rear delt exercises.

As you move during these upright row exercises, you increase the size of your anterior deltoids as you apply your speed, reps, and sets.

These barbell exercises engage the front lateral deltoid as you perform multiple pressing movements to strengthen the muscles. After all, you need a bigger front deltoid to enhance a wider-framed upper body. Consequently, a barbell arm workout enables one to lift heavier objects, like placing heavier objects on a shelf.

How to do:

1. Get the right weight and load it into your barbell.
2. Assume standing with feet shoulder-width apart.
3. Grab the barbell with an overhand grip.
4. Breathe in and brace your abs as you raise your arms vertically.
5. Return the bar to its original position slowly, keeping your arms straight shoulder-width apart. 
6. Repeat the steps above and complete your push-day workout routine specially designed for the shoulders, triceps, and chest exercise. A push day is a workout you perform by training pushing muscles like shoulders, chest, and biceps to enhance upper body mass.

Tips: 

• Ensure your body has no injuries before you begin your workout.
• Avoid bouncing at the peak of the movement. 
• Avoid leaning back when you raise your arms. 

Optimal Sets and Reps: the recommended standard is 3-4 sets of 12-15 reps.

Barbell Upright Rows

If you follow proper procedures and discipline when performing the barbell upright rows, you will experience muscle building around your shoulders and the upper back. These upright-row barbell exercises target the biceps, rotator cuff muscles, upper fibers of the trapezius, and deltoids. The overall benefit is that you will feel easy when pulling or lifting objects.

To perform these barbell exercises effectively, use kettlebells, dumbbells, straight barbells, or cable machines. 

How to do:

1. On your standing potion, shoulder width apart, assume the standing position and grip the bar with your hands. This is the starting position.
2. Squeeze your glutes and brace your core to minimize any swinging.
3. Take enough breath, straighten your back, and let your eyes focus forward.
4. Pause at the top of the lift.
5. Breathe as you slowly lower the weight to the original position.
6. Repeat steps one to five according to the desired frequency.

Tips: 

• Keep your elbows above your forearms.
• Keep your body straight and fixed as you perform these push-press workouts.

Optimal Sets and Reps: if you are doing muscle endurance and toning, perform 3-4 sets. Let it be 12-15 reps per set.

Shoulder Anatomy At A Glance

The shoulder^[4] includes bones and joints. The three main bones are the clavicle, scapula, and humerus. The clavicle links the arm to the chest and attaches to different muscles that link it to the neck, shoulder blades,  chest, and arm.

The scapula attaches to the body through muscles. This scapula consists of a bony component that attaches to the clavicle. The humerus bone, whose top has a spherical portion, is a socket for the spatula.

The three joints are glenohumeral, which connects the humerus to the scapula; acromioclavicular (links the clavicle to the scapula); and sternavicular (joins the clavicle to the sternum).

Moreover, the shoulder has intrinsic and extrinsic muscles. The intrinsic muscles run from the scapula to the humerus. These muscles include the trapezius, latissimus dorsi, levator scapulae, rhomboid major, and rhomboid minor.

For example, when performing push-press workouts, several muscles get affected. First, the movements from these workouts activate rhomboids to stabilize the scapula. When you lift the barbell, trapezius muscles develop for a stable neck and shoulder. Lastly, this push-press exercise strengthens deltoid muscles that stabilize the shoulder.

Health Benefits Of Barbell Shoulder Workout

Activates Shoulder Muscles 

You activate and strengthen your upper body muscles^[5] during barbell shoulder exercises. This pulling exercise enhances your capacity to lift heavier objects like pull-ups and deadlifts. 

These barbell shoulder exercises build multiple muscles within your shoulders. They also make your neck strong, which leads to broad shoulders development.

Enhances Body Strength 

The push-press shoulder training stands out for restoring body strength. The shoulder exercise with a barbell creates movements across different muscle groups, like your upper arms, to build body strength. If your body gains strength, you can handle your daily activities easily.

Increase Shoulder Strength

Barbell training increases shoulder joint stability and reduces the chance of injury. During this bench press workout, your stability stretches from the shoulder blade to the elbow and upper arms while engaging the muscle group to allow them to operate optimally.

Better Shoulder Mobility 

If you are an athlete specializing in throwing sports, you need shoulders with good mobility. Combined with an incline bench press, barbell shoulder joint exercises help minimize injuries when gaming. The barbell shoulder press sculpts strengthen and enhance boulder shoulders. 

Things To Consider

Safety

• Perform a warm-up to enhance muscle flexibility and adapt to your upcoming workout.
• Ensure your body is properly aligned while enjoying specific postures, like a neutral spine and knees slightly bent. 
• You should eat a balanced diet with adequate calories and protein to support muscle recovery.
• Inspect your equipment and repair the ones that need to be in the correct condition.
• You should consult a fitness expert for shoulder pain and injuries.

Drawbacks 

• Your injury may be prolonged whenever you fail to take enough rest.
• Failing to carry weight according to your limit may further an injury.
• Failure to engage in warm-ups can accelerate an injury.
• Using faulty equipment may compromise your safety.
• A poor diet may affect your recovery path.
• Avoid lifting heavy weights beyond your capacity

Conclusion

When you subscribe to the proper routines of barbell shoulder exercises, you activate the shoulder muscles. This barbell training sculpts and strengthens your shoulders, stabilizes abdominal muscles, and improves body posture. 

Working out with a barbell increases muscle power and minimizes body injuries such as tendonitis. So, adapt these best shoulder exercises and improve your fitness life.

Frequently Asked Questions