If you’re looking for barbell shoulder workouts that you can do at home or at the gym, then you’re in the right place.
Why is the barbell shoulder workout so important? Barbell shoulder exercises are a great way to build strong, muscular shoulders. They allow you to lift heavier weights than you could with bodyweight or dumbbell shoulder exercises. This helps you to stimulate more muscle growth.
Most of us have a hard time finding time to exercise because we don’t always have time to go to the gym. So, what’s the solution? Learn how to strengthen your shoulders at home.
We’re going to look at the best barbell shoulder exercises and workouts for you to do at home or at the gym, so you have no excuses. Let’s get started.
- SHOULDER MUSCLES ANATOMY
- How To Do A Shoulder Workout With Barbell
- Best Barbell Shoulder Exercises At Home
- 1. Military Press AKA Overhead Press
- 2. Barbell Front Raise
- 3. Barbell Upright Row
- 4. Barbell Shrug
- 5. Seated Barbell Overhead Press
- Barbell Shoulder Exercises For Gym Or Home Workout
- 6. Smith Machine Seated Shoulder Press
- 7. Behind-The-Neck Press
- 8. Barbell Lying Rear Delt Row
- 9. Barbell Push Press
- 10. Landmine Press
- How To Program Shoulder Training
- Weekly Volume
- Sets and Reps For Barbell Shoulder Workout
- Shoulder Barbell Workout Plan For Hypertrophy #1
- Shoulder Barbell Workout Plan For Hypertrophy #2
- Shoulder Workout Plan For Strength
- People Also Ask
- How can I workout my shoulders at home?
- How can I train my shoulders without a gym?
- How can I build my shoulders at home?
- Takeaways
- 7 Best BARBELL ONLY SHOULDER EXERCISES At Home Without Bench
SHOULDER MUSCLES ANATOMY
Before we start, let me give you a super quick shoulder muscles anatomy lesson. The deltoid is the main muscle in the shoulder. In fitness, “shoulder exercises” refers to resistance exercises that target the deltoid muscle.
It is a large, triangular-shaped muscle. Even though it is one muscle, due to its size and different muscle fibers, it is usually talked about in three parts:
- The anterior deltoid (In front),
- lateral deltoid (at the side), and
- Posterior deltoid (behind),
How To Do A Shoulder Workout With Barbell
Using the barbell, you’ll be able to hit all area of shoulder muscles from different angles and through a range of motions.
To structure an effective shoulder workout with a barbell to increase mass and strength, the number of reps and sets will vary based on your fitness level, weekly workout frequency, and strength training goals.
For strength gains, do 4 to 6 sets of 1 to 6 reps each exercise with a weight that is at least 85% of your one-repetition maximum (1RM) The fewer reps you perform, the closer to 100% of your 1RM you should strive for.
If your goal is hypertrophy (muscle growth), perform three sets of each exercise, using loads that are 70 to 85% of your 1RM for 8 to 12 reps.
When training for endurance, it is usually recommended to use higher reps (15 to 20 repetitions) and moderate loads, with a weight that is at least 50 to 70% of your 1RM.
Best Barbell Shoulder Exercises At Home
There are many barbells only exercises that will directly, and indirectly, target your shoulder muscles. Barbell exercises are perfect as they require very little equipment and can be completed from the comfort of your own home.
In fact, the best shoulder workouts should make liberal use of barbell exercises, which are a smart way to target the different muscles of the shoulder.
To get your shoulder muscles working as hard as possible, you need to press exercises.
1. Military Press AKA Overhead Press
If you’re looking for straightforward barbell shoulder exercises to add to your home routine, Overhead Press are a great staple exercise to get you started.
The military press is used primarily to build the deltoid muscle. It also indirectly targets the other muscles of the shoulder, your triceps, and your core.
Since the military press is completed standing up, it involves a lot of core strength to help stabilize the spine while pressing weight overhead.
How To Do Military Press
- Assume a shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar.
- Bring the bar over and in front of your head, under your chin, and just above your upper chest.
- Now Press the bar straight up overhead until your arms are fully extended but not locked out.
- Slowly lower the bar back to the starting position.
- Repeat the desired number of reps.
Tips
- Perform a warm-up with 50% weight for 1-2 sets.
- Keep momentum out of the movement, and don’t add any additional leg drive by flexing and extending the knees.
- Squeeze your glutes and brace your abs as you press. You shouldn’t be leaning back excessively as you press.
2. Barbell Front Raise
The barbell front raise is a shoulder exercise used to target the front deltoids. It involves lifting a barbell in front of the body while keeping the arms straight, making it an effective way to isolate and strengthen the shoulders.
It is possible to overload the muscles with the barbell to a greater degree than one may be capable of doing with dumbbells.
You should add this exercise to your barbell shoulder exercises at home workout routine.
How To Do Barbell Front Raise
- Stand holding the bar at shoulder width apart with a pronated grip.
- Your feet are also shoulder-width apart, and your knees are slightly bent.
- Lift the barbell forward with straight arms, until the bar is at shoulder height.
- Once the arms are parallel with the floor, slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Tips
- Maintain a neutral back and engage your core throughout the exercise.
- Keep a controlled motion and avoid jerky movements.
3. Barbell Upright Row
The barbell upright row is an excellent exercise that you can do at home to, build huge Trapezius muscles. Upright rows can be done with both narrow grips and wider ones.
Research shows that the upright row is one of the best exercises for building shoulder strength and stability.
The exercise targets the smaller, stabilizing muscles of the shoulder joint. The enhanced strength and stability gained from this exercise may result in enhanced performance in sports and other physical activities.
Barbell upright rows can be performed with three main variations of grip width:
- The close or narrow grip (half of shoulder width): It places emphasis more on the upper trap and a little lesser on the lateral delt and rear delt.
- A standard grip (shoulder width grip): It provides overall shoulder development and is suitable for those seeking balanced muscle activation.
- A wide grip (wider than the shoulder): It places heavy emphasis more in the lateral and rear deltoid and little lessor on the upper and middle trap
How To Do Barbell Upright Row
- Hold a bar with an overhand grip and let it hang in front of you.
- Lift the bar and get it as close as possible to the chin, using your arms and elevating your shoulders to squeeze your trapezius muscles.
- Now, lower the bar under controlled motion until it comes back to its starting position.
- Repeat for desired reps.
Tips
- Focus on keeping your elbows higher than your forearms.
- Keep a controlled motion and avoid jerky movements.
- Keep your back straight.
4. Barbell Shrug
The Barbell Shrug is one of the best shoulder exercises to build bigger and stronger trap muscles at home. It is one of the simplest and easy trap exercises to perform.
Barbell Shrugs, also known as barbell shoulder shrugs, are a popular choice of exercise for strengthening your Trapezius, upper back, shoulder muscles, neck, and upper arms too.
A study has shown that shrugging helps relieve shoulder and neck pain. It also helps to improve posture.
You can do the shrug either using a dumbbell, Barbell, and smith machine, but the barbell variation is the classic variation to build massive traps.
How To Do Barbell Shrug
- Stand with feet placed shoulder-width apart, knee slightly bent, and core stable.
- Grip the barbell with your hands facing downwards, in a pronated grip.
- Raise your shoulders without bending the elbows as far as possible, getting them closer to your ears.
- Hold the contraction and squeeze for a brief second.
- In a controlled and stable manner, lower the weight back down to the starting position.
Tips
- Go as high as possible, but limit momentum and excessive jerking or bouncing of the weight.
- Go full range. Move only the shoulders and keep the rest of the body steady.
5. Seated Barbell Overhead Press
This is one of the best shoulder exercises that you can do at home or gym during your upper body workout. The shoulder Press remains the granddaddy of all shoulder exercises to build big, round shoulder muscles.
The seated barbell overhead press is a compound exercise that works the deltoids, triceps and trapezius. This exercise is similar to the overhead press, but it is performed while sitting on a bench to help stabilize the body.
Seated shoulder press has been the favorite shoulder exercise with bodybuilders as it builds muscle fast and is a power move.
How To Do Seated Overhead Press
- Sit on an exercise bench and grab a bar with an overhand grip.
- Bring the bar over and in front of your head, under your chin, and just above your upper chest.
- Now Press the bar straight up overhead until your arms are fully extended but not locked out.
- Slowly lower the bar back to the starting position.
- Repeat the desired number of reps.
Tips
- Perform a warm-up with 50% weight for 1-2 sets.
- Brace your abs as you press, you shouldn’t be leaning back excessively.
- Keep upper arms turned slightly inward to prevent elbows from “winging” out at your sides.
Barbell Shoulder Exercises For Gym Or Home Workout
Find the best exercises for building bigger and stronger shoulders using barbells. You can do these exercises at the gym or at home to build muscle and tone your shoulders.
6. Smith Machine Seated Shoulder Press
Smith machine seated shoulder press has been the favorite shoulder exercise with bodybuilders as it builds muscle fast and is a power move.
With the Smith machine shoulder press, you can isolate the front delt more because you don’t have to balance the bar.
The shoulder muscles are strengthened by upright pressing movement. Specifically, the front part of the shoulder (anterior deltoid), but you will use some lateral delt and traps as well.
How To Do Smith Shoulder Press
- Sit on an exercise bench and grab a bar with an overhand grip.
- Bring the bar over and in front of your head, under your chin, and just above your upper chest.
- Now Press the bar straight up overhead until your arms are fully extended but not locked out.
- Slowly lower the bar back to the starting position.
Tips
- Perform a warm-up with 50% weight for 1-2 sets.
- Always perform the Shoulder Exercises before you perform triceps.
Know More: Best Smith Machine Shoulder Exercises And Workout Of All Time
7. Behind-The-Neck Press
A behind-the-neck press is an exercise that targets your shoulders. The standard military press and the overhead dumbbell press hit more of the anterior head of the deltoid, which is often stimulated a lot even during the bench press.
Behind the neck press, on the other hand, stimulates all the three heads of the shoulder, It also recruits the triceps, traps, and rhomboids.
If you do not have a fair amount of shoulder mobility, it is not recommended to perform these barbell shoulder exercises.
How To Do Behind-The-Neck Press
- Sit on an exercise bench and place the barbell to just below shoulder height.
- Elevate the barbell overhead by fully extending your arms while breathing out.
- Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
- Repeat for the desired number of repetitions.
Tips
- Don’t bounce the bar off your neck. Perform the exercise in a slow and controlled manner.
- Perform a warm-up with 50% weight for 1-2 sets.
- Keep your elbows flared out, in line with the shoulders or slightly behind.
8. Barbell Lying Rear Delt Row
The barbell lying rear delt row is an exercise that primarily targets the rear deltoids, upper back, and rhomboids. When done correctly, it can effectively target your shoulders and upper body.
Including the barbell lying rear delt row in your workout will help you work on all three parts of your shoulder: the front, back, and sides.
How To Do Barbell Lying Rear Delt Row
- Lie down on an incline bench with a barbell and hand extended out in front of you.
- Slowly pull the barbell until your elbows are just above your shoulders.
- Once you reach the final position, hold for a count and squeeze your muscles.
- Return to the starting position and repeat for as many reps and sets as desired.
Tips
- Remember to exhale while you exert.
- The form is an essential part of this exercise.
- Don’t just swing your arms. Keep controlled motion throughout the exercise.
Related Post: Rear Delt Row: Muscle Worked, Benefits, Alternate
9. Barbell Push Press
The barbell push press is a compound exercise that targets the shoulders, triceps, and chest muscles. This exercise involves a combination of a dip and drive movement to generate momentum and help lift the barbell overhead
It helps build explosive power and strength in the shoulders and upper body. It allows for heavier loads to be lifted compared to strict overhead press..
How To Do Barbell Push Press
- Start by standing with your feet shoulder-width apart and the barbell in a shoulder-level rack position.
- Slightly dip your knees and explosively push the barbell overhead, extending your arms fully.
- Lower the barbell back down to the starting position with control.
- Repeat for the desired number of reps.
Tips
- Keep your core tight and engaged.
- Use a weight that is challenging but allows you to perform the exercise with proper form.
- Inhale on the way down and exhale as you push the barbell overhead.
- Always warm up before it.
10. Landmine Press
Finally, if you’re looking for one more effective shoulder barbell exercise, try the landmine press.
The Landmine Press is not a popular exercise yet provides many benefits in regard to progressing your inner and upper chest but also in the muscles that work alongside – the triceps and the deltoids.
It can be performed in a kneeling position, which increases core involvement and can improve core stability and strength of the abdominal muscles.
How To Do Landmine Press
- Place a barbell in a landmine holder or set up a barbell in a corner. Then add weight plates to the free end of the barbell.
- Assume a half kneeling position with the knee under your hip, toes tucked, and rib cage down.
- Press the barbell up straight in front of you until your arms are extended, avoiding hyperextension at the elbows.
- Hold the weight for a second and focus on contracting your chest muscles.
- Slowly lower the weight back towards your chest and then repeat for the recommended reps
Tips
- To secure the barbell, you can interlock your hands around the bar.
- Lean your body forwards slightly and engage your core muscles to help with stabilization.
- Exhale on pushing movement, inhale when returning to the starting position.
Know More: Landmine Exercises For Building Muscle And Strength
How To Program Shoulder Training
When you want a great pair of delts, you definitely want to train your shoulders for both strength and hypertrophy. The barbell is the best tool for strengthening the shoulders because you can load the most weight.
For this goal, you should combine shoulder presses, rows, and raises.
What matters the most is the total weekly training volume of your deltoids — or the total number of sets you do each and every week.
Weekly Volume
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
To optimize your shoulder training, consider incorporating a mix of compound exercises (e.g., overhead presses) and isolation exercises (e.g., lateral raises) to target different aspects of shoulder development.
According to two scientific research papers, the optimal weekly training volume is between 9 and 15 sets at 70–80% 1RM.
Sets and Reps For Barbell Shoulder Workout
To get the most out of your shoulder workout, it’s important to choose the right sets and reps for each exercise. Here are some tips to help you optimize your barbell shoulder workout
Best Reps and Sets to Build Strength, Power, Hypertrophy and Endurance table of Mell Siff’s Supertraining
Variable | Strength | Power | Hypertrophy | Endurance |
---|---|---|---|---|
Load (% of 1RM) | 80-90 | 45-55 | 60-80 | 40-60 |
Reps per set | 1-5 | 1-5 | 6-12 | 15-60 |
Sets per exercise | 4-7 | 3-5 | 4-8 | 2-4 |
Rest between sets (mins) | 2-6 | 2-6 | 2-5 | 1-2 |
Duration (seconds per set) | 5-10 | 4-8 | 20-60 | 80-150 |
Speed per rep (% of max) | 60-100 | 90-100 | 60-90 | 60-80 |
Training sessions per week | 3-6 | 3-6 | 5-7 | 8-14 |
Shoulder Barbell Workout Plan For Hypertrophy #1
reps:
Exercise | Sets | Reps |
---|---|---|
Seated Barbell Overhead Press | 4 | 8-12 |
Barbell Upright Row | 4 | 8-10 |
Barbell Shrug | 3 | 10-12 |
Shoulder Barbell Workout Plan For Hypertrophy #2
Exercise | Sets | Reps |
---|---|---|
Landmine Shoulder Press | 4 | 8-12 |
Barbell Front Raise | 4 | 10-12 |
Barbell Rear Delt Row | 3 | 8-10 |
Barbell Upright Row | 3 | 12-15 |
Shoulder Workout Plan For Strength
Exercise | Sets x Reps | Rest Between Sets |
---|---|---|
Barbell Overhead Press | 4 sets x 5 reps | 2-3 minutes |
Barbell Push Press | 3 sets x 6 reps | 2-3 minutes |
Barbell High Pull | 4 sets x 5 reps | 2-3 minutes |
Seated Barbell Press | 3 sets x 8 reps | 2 minutes |
People Also Ask
How can I workout my shoulders at home?
Barbell are the best tool that you can use to develop your shoulders. You can keep barbells and plates at home without taking up too much space and use them for a lot of different exercises.
There are many great barbell shoulder exercises and workouts that you can do at home.
- Military Press
- Barbell Front Raise
- Barbell Upright Row
- Barbell Shrug
- Seated Overhead Press
How can I train my shoulders without a gym?
There are many shoulder exercises you can do with bodyweight, barbells, and dumbbells to build strength at home. It is possible to develop your shoulders from the comfort of your own home. Below are the best shoulder exercises and workouts you can do at home.
How can I build my shoulders at home?
There are many bodyweight shoulder exercises that will directly, and indirectly, target your deltoid muscles. Bodyweight exercises are great because they don’t require much equipment and you can do them at home.
Dumbbells are a great way to develop your shoulders. You can keep them at home without taking up too much space, and they are very versatile. There are a lot of exercises you can do with them. If you have dumbbells, you should try some of the dumbbell shoulder exercises at home.
Takeaways
You don’t need much fancy equipment or a gym membership to effectively work your shoulders. If you incorporate these barbells only shoulder exercise into your regular home workout routine, you should start to see noticeable improvements within weeks.
Just remember to focus on optimal form, with a full range of motion, to ensure your shoulder muscles are worked and strengthened correctly.
7 Best BARBELL ONLY SHOULDER EXERCISES At Home Without Bench
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.