Barbell movements must be incorporated into your workout programme if you want boulder shoulders. They're fantastic at helping you gain muscle and improve your athletic performance.
Indeed, having strong shoulders is essential, as they are one of the most important joints and muscle groups in the upper body. With diverse complex movements, they also help other muscular groups.
When you think of a barbell, you probably think of heavy lifting. That is not the case, however. Before moving on to heavier plates, you can start with barbells.
Best barbell exercises for stronger shoulders
1) Barbell overhead press
The barbell press is a shoulder workout that also trains the rest of your upper body.
This workout can help you gain strength and endurance while also giving your shoulders a proper round form.
2) Barbell front raise
Front rises with a barbell are excellent for strengthening the shoulder muscles, particularly the lateral deltoids. It also aids in the development of the lower and upper traps.
If your traps aren't built properly, your shoulder muscles will appear incomplete.
3) Barbell upright row
Upright rows are a superb barbell workout for traps and deltoids development. Because the barbell contains a weight, you might not be able to complete this exercise with a hefty plate.
However, make sure you're using a barbell that's appropriate for your muscles; otherwise, you might injure yourself. If the barbell falls, a heavy jerk will tighten your shoulder muscles.
4) Single arm landmine press
This exercise aids with shoulder isolation and stabilization.
When you do it with both hands, it becomes a compound action that engages your chest, shoulders, and triceps.
Switching to single-arm landmine presses, on the other hand, totally works your shoulders while also strengthening your core.
5) Barbell lateral press
In this exercise, you position the barbell similarly to a landmine push. You conduct lateral presses while standing beside it rather than in front of it.
This shoulder workout targets the anterior and lateral deltoids, as well as the upper back and traps.
6) Behind the neck press
These presses are usually used to strengthen the traps, but they're also one of the shoulder workouts that strengthen the back deltoids.
The lateral and anterior deltoids are also used during the exercise if you continue to press through with bigger weights. This is, however, a complex activity that also targets the triceps and upper back.
7) Barbell shrugs
Barbell shrugs are another popular exercise on this list.
Shrug helps you create bigger and rounder shoulders by focusing on the traps. It can also be used on the upper back.
On shoulder days, you must include this exercise in your workout plan.
Tips for Barbell Exercises
Your diet needs to be in place. Increase your protein intake so that your muscles get enough protein to build themselves back.
Do not skip warm-ups and cool downs. These are the two factors that will keep you from injuring yourself during workouts.
Keep your core strong. A strong core keeps you balanced and stable during exercises. As barbell exercises require you to use your entire body, an engaged core will prevent you from toppling over and injuring yourself.
Keep yourself hydrated at all times. Hydration is an important part of working out, and you need to constantly drink water, even if you don’t feel thirsty.
Related article: The Best Dumbbells Exercises to Build Boulder Shoulders
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