12 Best Barbell Shoulder Exercises & Workout for Bolder, Stronger Deltoids

Broad shoulders symbolize strength and authority. Plus, they can help improve your physique aesthetics by accentuating your V-taper. Bodybuilding is all about illusions; wide shoulders can add to it by making your waist look smaller.

Besides bodybuilding and aesthetics, shoulder strength and functionality are crucial for performing day-to-day activities. Training your shoulders can improve your upper body stability and reduce the risk of injury. 

Most shoulder workouts consist of a mix of the barbell, dumbbell, and cable exercises. However, many people try to do too much in a single workout, leading to suboptimal muscle fiber stimulation. 

Contrary to what most people think, you can train your shoulders from all angles and ignite muscle tissue growth with barbell shoulder exercises alone. This article is a shoulder exercise treasure trove for lifters that train in their minimalistic garage gym. 

Below, we’ll explore the best barbell shoulder exercises, their benefits, and how to incorporate them into your training regimen for optimal gains. 

12 Barbell Shoulders Exercise For Building Boulder Shoulders

Below are the essential barbell lifts that should be a part of your shoulder exercise arsenal: 

1. Push Press

The push press is a compound (multi-joint) exercise that allows you to use your lower body to hoist the barbell overhead. It is an excellent lift for lifters stuck on a plateau who want to hit a new military press PR. 

The push press, however, is an advanced exercise and requires a decent amount of skill and practice to perform correctly. Start small on this lift to drill the movement. 

Steps:

1. Stand upright with a shoulder-wide stance.
2. Grab a barbell with a slightly wider than shoulder-width overhand grip. 
3. Hold the bar in the front rack position across your shoulders. Your elbows should be pointing down.
4. Brace your core, bend your knees, and descend into a quarter-depth squat.
5. Rapidly extend your knees and hips and use this momentum to drive the bar overhead.
6. Drive your head between your arms. The bar should be above your temple and heels at the top of the movement; your knees, hips, and elbows should be extended.
7. Receive the bar in the front rack position while dropping into a quarter squat.
8. Repeat for recommended reps. 

Progression	Regression
Push Jerk	Overhead Press

2. Barbell Lateral Raise

The barbell lateral raise is an advanced exercise requiring you to balance a barbell in a single hand. You must use a smaller barbell for this exercise. 

Resist the urge to let the bar drop. Maintain tension by controlling the descent to emphasize the stretch on the lateral deltoids and promote hypertrophy.

Steps:

1. Stand upright with your feet placed together. 
2. Grab a bar at its center with an overhand grip and place it on the outside of your left thigh. 
3. Hold a sturdy object like a cable machine pole with your right hand for stability. 
4. Brace your core and raise the bar toward the ceiling by moving at your shoulder joint and maintaining a slight bend in your elbow. 
5. Pause at the top. 
6. Slowly return to the starting position. 
7. Repeat for recommended reps before switching sides.

Progression	Regression
Earthquake Bar Lateral Raise	Dumbbell Lateral Raise

3. Barbell Front Raise

It is an incredibly effective barbell shoulder exercise to work the anterior deltoids. Most lifters find the barbell front raise more difficult than the dumbbell variation of this exercise. Follow a strict form to get the best bang for your buck. 

Use lifting straps in this exercise to eliminate your grip strength and focus on developing a mind-muscle connection.

Steps:

1. Stand with an upright torso and a shoulder-wide stance. 
2. Grab a straight bar using both hands with a shoulder-wide overhand grip. 
3. The bar should be resting against your thighs at the starting position. 
4. While maintaining a slight bend in your elbows, raise the bar in front of you until it is at shoulder height. 
5. Pause at the top. 
6. Slowly return to the starting position. 

Progression	Regression
Single-Arm Front Raise	Dumbbell Front Raise

Check out our complete barbell front raise guide here!

4. Barbell Bent-Over Rear Delt Row

This exercise is a variation of the barbell bent-over row. To target your posterior deltoids with the bent-over row, you must pull the bar toward your shoulder instead of your belly button, as is the case with the conventional bent-over row. 

Steps:

1. Stand upright with a shoulder-wide stance with a barbell resting against your shins. 
2. Bend at your knees and push your hips back to lower your torso toward the floor. 
3. Your torso should be parallel to the floor throughout the exercise. 
4. Grab the bar with a wide overhand grip. 
5. Brace your core and pull the bar to your chest by driving your elbows toward the ceiling. 
6. The bar should be a few inches away from your chest at the top. 
7. Pause and contract your rear delts. 

Progression	Regression
Single-Arm Bent-Over Row	Dumbbell Bent-Over Row

5. Javelin Press

If you thought the barbell side lateral raise was difficult, wait until you try the javelin press. Also, you’ll be using an Olympic barbell for this exercise. So, good luck with that. 

Maintain a slight forward lean as you press. This creates a diagonal bar path, mimicking the natural movement of throwing a javelin and maximizing shoulder activation.

Steps:

1. Rack a barbell in a squat rack at shoulder height.
2. Stand upright with a shoulder-wide stance with your right shoulder under the bar. 
3. Grab the bar at the center with your right hand. 
4. Unrack the bar and walk a step out. 
5. While maintaining an upright torso, press the bar overhead to lockout. 
6. Slowly return to the start position. 
7. Repeat for recommended reps before switching sides. 

Progression	Regression
Earthquake Bar Javelin Press	Single-Arm Dumbbell Overhead Press

6. Barbell Upright Row

The barbell upright row primarily works the trapezius muscle, located on the top of your back. Many lifters leave gains on the table while performing this exercise by restricting their range of motion. 

Initiate the movement by pulling your shoulder blades together, as it pre-activates the traps and rear deltoids, ensuring optimal engagement throughout the exercise.

Steps:

1. Stand upright with a shoulder-wide stance. 
2. Grab a barbell with a shoulder-wide overhand grip. 
3. While maintaining an upright torso, pull the bar to your chest by driving your elbows toward the ceiling. 
4. Your upper arms should be parallel to the floor at the top of the movement. 
5. Slowly return to the starting position.
6. Rinse and repeat.

Progression	Regression
Close-Grip Upright Row	Wide-Grip Upright Row

Check out our complete barbell upright row guide here!

7. Barbell Shrug

The barbell shrug is a staple in most shoulder workouts. Like the upright row, this exercise, too, works the traps. Use a slow and controlled motion while performing this exercise for optimal trapezius stimulation.

Steps:

1. Stand upright with a shoulder-wide stance.
2. Grab the barbell just outside shoulder-width with an overhand grip. 
3. The bar should be resting against your thighs at the starting position. 
4. While looking straight ahead and maintaining a slight bend in your elbows, lift your shoulders as close to your ears as possible. 
5. Pause at the top. 
6. Slowly return to the start position. 
7. Repeat for desired reps.

Progression	Regression
Dumbbell Shrug	Scapular Wall Slide

Check out our complete barbell shrug guide here!

8. Single-Arm Landmine Shoulder Press

The landmine shoulder press is a unilateral exercise that can help fix strength and muscle imbalances. Plus, because of the arc movement pattern of the barbell, this exercise is incredibly effective at stimulating the anterior deltoids.  

Steps:

1. Set up a barbell in the landmine position. 
2. Kneel in front of the barbell and get into a lunging position. 
3. Grab the end of the sleeve in your right hand with an underhand grip. 
4. Place your left hand on your hip for support. 
5. Brace your core and press the bar overhead. 
6. Pause and contract your shoulder. 
7. Repeat for recommended reps and change sides.

Progression	Regression
Standing Landmine Shoulder Press	Single-Arm Dumbbell Shoulder Press

Check out our complete landmine press guide here!

9. Snatch Grip High Pull

This snatch variation is an incredibly effective exercise for lifters trying to master the Olympic lift. The exercise focuses on generating power off the floor. The wide grip used in this lift will set your deltoids on fire. 

Explode upwards through your hips and ankles to “jump” the bar off the ground. It helps generate momentum, making the lift easier and allowing you to use more weight.

Steps:

1. Stand upright with a shoulder-wide stance and a barbell resting against your shins.
2. Grab the bar with a snatch grip. 
3. Drive through your legs to get the bar off the floor, and push your hips forward as the bar crosses your knees.
4. Extend your legs and get on your toes and drive the bar as high as possible while keeping your elbows over the bar. 
5. The bar should be at your face level at the top. 
6. Return and repeat.

Progression	Regression
Snatch	Hang Snatch

10. Barbell Overhead Carry

You’ve probably heard of the farmer’s carry; this exercise takes it a step further. Instead of holding the weights on your sides, you’ll hold the bar overhead in this exercise. 

Steps:

1. Get into a shoulder-width upright stance. 
2. Press the bar overhead and lock out your elbows. Your head should be between your arms.
3. Push out your chest. 
4. Take the recommended number of steps.

Progression	Regression
Bottoms-Up Overhead Carry	Single Dumbbell Overhead Carry

11. Seated Barbell Press

You thought I missed the conventional barbell press, didn’t you? 

The seated barbell press removes the lower body from the equation, putting more focus on your shoulders. Use a bench that doesn’t have back support to make this exercise more challenging. 

Steps:

1. Sit on a flat bench while holding a barbell in front of your shoulders. 
2. Your elbows should be under the bar. 
3. Press the bar overhead. Drive your head between your arms at the top.
4. Slowly return to the starting position. 
5. Repeat for recommended reps. 

Progression	Regression
Standing Overhead Press	Seated Dumbbell Press

Check out our complete seated barbell overhead press guide here!

12. Z Press

The Z press takes the conventional seated barbell press a step further. It is done while seated on the floor and your legs extended in front of you. It requires a decent amount of mobility and strength to do with the correct form. 

Steps:

1. Sit on the floor with your legs extended in front of you. 
2. Hold a barbell in front of your shoulders while maintaining a straight back. 
3. Press the bar overhead. 
4. Push your head through your arms at the top. 
5. Slowly return to the start position. 
6. Rinse and repeat. 

Progression	Regression
Seated Overhead Press	Half-Kneeling Landmine Press

Check out our complete seated Z press guide here!

Barbell Shoulder Workout For Superhero Deltoids

Now that you know the best barbell shoulder exercises, it is time to put them to work. Given below is a barbell shoulder workout that will train all three deltoids heads, ensuring overall muscle and strength gains: 

Exercises	Sets	Reps
Push Press	3-5	8-12
Barbell Front Raise	3-5	8-12
Barbell Lateral Raise	3-5	8-12
Bent-Over Barbell Rear Delt Row	3-5	8-12
Barbell Shrug	3-5	8-12
Barbell Overhead Carry	3-5	8-12

Perform this workout once weekly for 12 weeks. Feel free to switch the barbell shoulder exercises with other lifts mentioned in this article. Beginners should do three sets of each movement, whereas advanced lifters can do up to five sets. 

If your goal is to build muscle mass, lift weights that you can handle safely for eight to 12 reps. Furthermore, you must focus on squeezing your muscles with every rep for optimal muscle fiber stimulation. On the other hand, lifters focusing on building strength can stay in the one to five rep range. You must, however, ensure that you’re not prioritizing poundage over following the correct form. [1]

Bodybuilders must keep training intensity high by limiting their rest between sets to 60-90 seconds. Conversely, folks training for strength should rest three to five minutes between sets. [2]

Shoulder Anatomy

The shoulder muscles are responsible for a wide range of functions, including abduction, adduction, flexion, extension, and internal and external rotation. Furthermore, your deltoids consist of three heads — anterior, lateral, and posterior. 

Learning about the shoulder anatomy can help you understand how this muscle works and how you can train your muscles from different angles for optimal deltoid growth. All deltoid heads work together to produce shoulder joint abduction, helping lift the arm front, side, and backward.

• Anterior Deltoid Head: The anterior delt is at the front of your shoulder joint. It helps move your arm forward. The frontal movement results from a combination of flexion and medial rotation.
• Lateral Deltoid Head: It is located in the middle of the shoulder and helps rotates the shoulder joint laterally to lift your arm sideways. The lateral delt is the biggest shoulder muscle and is responsible for giving your shoulders the coveted round shape. 
• Posterior Deltoid Head: As the name suggests, the posterior deltoid is present at the back of your shoulder joint. It aids in rotating the joint laterally to move the arm outward and backward.

Benefits of Barbell Shoulder Exercises

Here are the benefits of performing a barbell-only shoulder workout:

Build a Strong Foundation

Most people start their weight training journey with barbells, and for a good reason. Barbell exercises are vital for building foundational strength, stability, and mobility. Lifters, especially beginners, should prioritize barbells over dumbbells or cable machines for building muscle mass and power. 

Use Heavier Weights

Barbells allow you to lift heavier weights than dumbbells or machines. You must, however, ensure that you have mastered the exercise technique before you stack a gazillion weight plates onto the bar. Using more weights than you can handle increases your risk of injury. 

Versatility

Barbell training is versatile. You can use bars for different exercises to train your target muscles from varying angles. It also allows you to use the right amount of weight required to spark new muscle growth. 

Improve Functionality

The barbell shoulder exercises and workout in this article require you to lift the weight bilaterally and unilaterally while standing and sitting, which will help boost your functionality and improve your performance in the gym and outside. 

Wrapping Up

Barbell exercises form the basis of strength training. They help you build a strong foundation, improve your functionality, and are versatile, making them a potent tool in your shoulder training regimen. 

Whether you train in your home gym and have limited equipment or a commercial training facility with high-end machines, these 12 barbell shoulder exercises and workouts will help take your deltoid game to the next level. Best of luck!

References

1. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
2. de Salles BF, Simão R, Miranda H, Bottaro M, Fontana F, Willardson JM. Strength increases in upper and lower body are larger with longer inter-set rest intervals in trained men. J Sci Med Sport. 2010 Jul;13(4):429-33. doi: 10.1016/j.jsams.2009.08.002. Epub 2009 Oct 7. PMID: 19811949.

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