Boost Shoulder & Upper Back Strength with This Barbell Workout!
Gym | Single Workout | Beginner: 4 exercises
Elevate your shoulder gains with this comprehensive 4-exercise barbell workout routine designed to target different parts of your shoulder muscles efficiently. Whether you're aiming to strengthen, define, or add mass to your deltoids, this routine has you covered. Perfect for individuals of all fitness levels looking to maximize their shoulder workout in a gym setting or home gym equipped with barbells. Perform each exercise with proper form and aim for progressive overload to see continuous improvement. Here is a detailed breakdown of each exercise:
Barbell Standing Shoulder Press: Begin with 4 sets of 12 reps of Barbell Standing Shoulder Press. This exercise is essential for building overall shoulder strength and mass. Keep your core tight and press the barbell overhead, ensuring full range of motion and control on the way down to avoid injuries and maximize muscle engagement.
Barbell Rear Delt Row: Next, target the rear deltoids with 4 sets of 12 reps of Barbell Rear Delt Rows. This exercise will help you build muscle in the often-neglected rear part of your shoulders. Lean slightly forward while maintaining a flat back and pull the barbell towards your chest, focusing on using your rear delts to initiate the movement.
Barbell Upright Row: Move on to 4 sets of 12 reps of Barbell Upright Rows. This exercise targets both the lateral deltoids and traps. Lift the barbell close to your body up to your collarbone, keeping elbows higher than your wrists throughout the movement. Control the descent to protect your shoulder joints.
Barbell Rear Delt Raise: Finish off with 4 sets of 12 reps of Barbell Rear Delt Raises. This isolation exercise will further develop your rear deltoids. Bend slightly forward, hold the barbell with a neutral grip, and lift the barbell up to shoulder height, keeping your arms straight with a slight bend in the elbows. Focus on squeezing your shoulder blades together and avoid using momentum for optimal results.
