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The Best Shoulder Barbell Workout For Mass

Target your Shoulder with This Shoulder Barbell Workout For Mass. Barbell Exercises for Shoulder target the inner, outer and rear deltoid muscles as well as the trapezius.
The following workout routine will help you strengthen the muscles in your Shoulders.

The 7 Best Shoulder Barbell Workout For Mass

  • Barbell Upright Row
  • Military Press – Seated
  • Military Press – Standing
  • Military Press – Standing; Behind Neck
  • Barbell Front Deltoid Raise – to Vertical
  • Barbell Rear Deltoid Raise – Prone
  • Barbell Push Press

let’s go to work

each exercise 3 Sets of 10 reps

 

Barbell Upright Row

  1. Stand up and hold the barbell with your hands in front of your thighs, hands at a medium-grip position, palms facing backwards.
  2. Raise the barbell until it reaches the top of your chest and lower it back down slowly after a short pause.
  3. Be careful not to jerk your back in an effort to help you raise the barbell.

 

Military Press – Seated

  1. Sit on one end of the bench and hold the barbell in front of your neck, just above your shoulders.
  2. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause.
  3. Be careful not to jerk your back in an effort to help you raise the barbell.

 

Military Press – Standing

  1. Stand up and hold the barbell in front of your neck, just above your shoulders.
  2. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause.
  3. Be careful not to jerk your back in an effort to help you raise the barbell.

 

Military Press – Standing; Behind Neck

  1. Stand up and hold the barbell behind your neck, just above your shoulders.
  2. Push the barbell straight up until your elbows come close to locking and lower it back down slowly after a short pause.
  3. Be careful not to jerk your back in an effort to help you raise the barbell.

 

Barbell Front Deltoid Raise – to Vertical

  1. Stand up and hold the barbell down in front of your thighs.
  2. Raise the barbell to your shoulder level and continue on to raising it up at arms’ length and
  3. lower it back down slowly after a short pause.
  4. Keep your arms extended throughout.

 

Barbell Rear Deltoid Raise – Prone

  1. Lie prone on an elevated bench and hold the barbell below your chest, arms extended.
  2. Raise the barbell until your arms are parallel to the ground and lower it back down slowly after a short pause.
  3. Keep your arms extended throughout.

 

Barbell Push Press

  1. Stand up and hold the barbell in front your neck, just above your shoulders, knees slightly arched.
  2. Push the barbell straight up until your arms are close to locking and lower it back down slowly after a short pause.
  3. Breathe out while pushing up and breathe in while lowering back.

 

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