Barbell · Shoulders
There are 3 barbell exercises for the shoulders here: all compound movements, all beginner level. Good places to start: Barbell Upright Row and Seated Barbell Shoulder Press. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The deltoid wraps over the top of the shoulder joint in three heads. The front (anterior) head lifts the arm forward, the side (lateral) head lifts it out to the side, and the rear (posterior) head pulls it backwards. Beneath the deltoid, the four rotator cuff muscles keep the ball of the upper arm centred in its socket during every pressing and pulling movement.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
A simple shoulder routine is one press (dumbbell, barbell or machine), one lateral raise and one rear-delt movement. Seated presses and machines give more support than standing barbell presses, which also challenge your core and balance.
BeginnerIntermediateAdvanced
Beginner compound barbell exercise for the shoulders and traps, also working the forearms.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Beginner compound barbell exercise for the shoulders, also working the traps and triceps.
Free GymStreak calculators that go with shoulders training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
