Barbell Shoulder Exercises to Build Muscle
13 Barbell Shoulder Exercises to Build Muscle with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Overhead Press
This workout mainly targets the front of your shoulders. When you lift the barbell above your head, try to keep your body and the barbell in a straight line.
IntermediateBarbells - 2
Barbell Upright Row
It's a workout that targets the shoulder on the sides. Raise your elbows first and let the hands follow.
AdvancedBarbells - 3
Plate Front Raise
Plates can carry a little heavier weight than dumbbells, so they can give you more target!
IntermediateBarbells - 4
Barbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the target of the front shoulder while exercising!
AdvancedBarbells - 5
Seated Overhead Press
If you put your grips together you can target more of the front, and by falling your grips apart more of the sides. By sitting on a bench, you can focus more on your shoulders as you worry less about core strength.
AdvancedBarbellsFlat Bench - 6
Barbell Reverse Raise
This is a bent-over raise that targets your rear delts and upper back.
AdvancedBarbells - 7
Barbell Shrug
It's a workout that targets trap muscles!
AdvancedBarbells - 8
Behind Neck Press
It is a workout that targets the shoulder on the side and back. The barbell moves behind your body, so please workout with caution against injury!
AdvancedBarbellsFlat Bench - 9
Landmine Press
It's an effective workout that can develop your front shoulder!
AdvancedBarbellsLandmine - 10
Barbell Push Jerk
Press the barbell from your shoulders to overhead using full-body power
AdvancedBarbells
Ranked 11–13
- 11
One Arm Landmine Press
It's an effective workout that can develop your front shoulder!
AdvancedBarbellsLandmine - 12
Reverse Grip Overhead Press
Overhead press with an undergrip to adjust shoulder and wrist strain
AdvancedBarbells - 13
Reverse Grip Shoulder Press
This undergrip press targets your front delts and upper chest.
AdvancedBarbells
