Shoulder Workout for Mass Only Using Barbell Exercises


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Shoulder Workout for Mass Using Only Barbell Exercises — Tiger Fitness Grab a barbell and go! This is a complete muscle building shoulder workout routine that can be performed using only barbell shoulder exercises. Grab a barbell and go!Overhead Press 1. Set-Up.

Start by taking a slightly wider than shoulder-width grip on the barbell, or position yourself with the 2. The Walkout and Stance. Walkout the barbell with a two-three step approach and grip the floor with the feet. Stance 3. Tuck the Chin and Brace.

Before initiating. Olympic weightlifters typically have big, broad shoulders, and they use barbells almost exclusively in their training. The deltoid muscles simply don’t need a lot of training variety if you’re. Lower it quickly – going slowly will only hurt. One for the impatient.

Reverse curl. How to: Hold the barbell at shoulder width with an overhand ‘motorbike’ grip. Keeping your wrists still, use your biceps to curl the bar up; squeeze the muscles for a second at the top.

Slowly lower the weight back down, always keeping your elbows tucked in. Stand up, feet shoulder-width apart; place the barbell straight on your trapezius and posterior part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Lean your torso forward if you feel that your heels are unstable on the ground.

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

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift).

Beginners, try this: When prepping to hoist the dumbbells overhead, grab a weight in each hand, sit down, place the dumbbells on your thighs toward your knees, and quickly lift one knee toward your shoulder to hoist the weight. Repeat using the opposite knee. 5. Seated Overhead Barbell Press. Barbell Overhead Press Set the bar up in a squat rack or cage, and grasp it just outside shoulder width.

Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to. 1shoulders Seated barbell shoulder press. 2shoulders Sited Shoulder Press (behind neck) 3shoulders Standing Straight-Bar Military Press. 4shoulders standing barbell front raise.


List of related literature:

Occasionally begin your shoulder Workout with barbell shrugs before moving onto the other deltoid exercises so that you can use heavier weights than you can at the end of the WorkOut.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Attach a straight or angled bar to a high pulley and grab the bar with an overhand grip, your hands about shoulder width apart.

“The Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever” by Kris Gethin, Jamie Eason
from The Guide to Your Best Body (Enhanced eBook Edition): The Revolutionary 12-Week Plan to Transform Your Body and Stay Fit Forever
by Kris Gethin, Jamie Eason
Atria Books, 2010

In Shoulder Presses, you begin with your arms bent, the weight about shoulder height, and lift the barbell or dumbbells straight up over your head.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Place the hand of your working arm directly underneath your same-side shoulder, your feet shoulder-width apart for balance, and then take one hand off of the bar (b).

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

After performing seven reps, curl the bar to a 90-degree angle, then slowly curl the weight to your shoulders.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Set the barbell on your trapezius with your shoulder blades pulled together.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

This exercise can be done with two dumbbells or a barbell gripped just outside a shoulder-width.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Begin with bent arms, palms facing forward, and the dumbbells positioned just outside your shoulders.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

baCk and re arbar with an overhand grip, your hands ShOUIder a little less than muscles come shoulder-width apart.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

E Place a barbell across your upper back and grab the bar with an overhand grip, hands more than shoulder-width apart.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • what do you recommend as a substitute for the last exercise. I am fat and i can’t get into the low angle like you can right now for the rear delt flys.

  • Hi Damien would it be better to pair up shoulders with chest or back? I want to hit the shoulders twice a week but not sure how because I can only got to the gym 5 days a week

  • Thanks for posting this video! I dealing with some shoulder pain and I thinks it’s because I’m not doing the movements properly. This helps a lot!

  • “Killer Exercises” being the operative words here at LEAST two of these variations will contribute to kill your shoulder function if used with serious weight long-term; how telling that an AthleanX video for “The Worst Shoulder Exercise for Bigger ShouldersSTOP” was up next in my viewer��I’ll guarantee one of the 6 exercises will feature in it. I’m no professional nor competitive weight or body builder but I’ve been doing weights for enough decades to know you can always spot a layman’s guide to weight training…and THIS is one of those. It’s akin to one of those generic public health adverts telling you to eat 5-a-day, 30mins exercise a few times a week and 45g of protein to stay “healthy” (possibly the most inappropriately used term at work today) they’re all not technically wrong but together, it’s trying to cover all bases and be all things to all people but in reality, it’s never good advice for everyone.

  • Burn Fat Fast & Get In Shape Using Science:

    Thomas Delauer here bringing you my favorite and most comprehensive shoulder barbell workout today. Now, this isn’t your typical shoulder routine, because today we’re utilizing the barbell to work the entirely different ranges of motion you need in order to build bigger, more defined, leaner shoulders while helping to slim down, burn fat, and get that v-tapered look and physique.

    Any trolls, inappropriate comments, or spam will be removed from the comments and banned from We strive for a great troll-free community here, and we’d love to have you as a part of it.

  • dude you weren’t kidding when you said we were gonna be sore this workout is harder than it looks anyway can i modify the supersets to just 10reps but with heavier weights? thanks bro

  • Awesome!!!!! So ready to do this tomorrow!!! Is there anyway you can get close up on your hands to show grip. Just to reassure we got it right.

  • My man I’m having trouble with my lower back fat. Just asking what foods I can avoid to help with the retention. Even at 10% I’ve still got it. Might just be genetics. Cheers from Australia

  • You can actually build a good workout routine with these exercises, but when you make the Military Press you don’t really need to make the full moviment, just take down the bar next to your chin and raise up again, you put more tension to your shoulder by repeating their moviment more fast.

  • In NY, gyms have been closed since March. My muscles almost melted. It feels very strange to watch any workout video as I seem to forget many of the exercises.

  • Hey Anabolic Aliens, I found this channel and I love it!! BTW I’d like to get your opinion to this workout routine I’m thinking of doing (I commented on this video because it is the latest upload haha). All of these are intense tabata bodyweight workout I found in your channel
    M/Th Shoulder, Bicep, Forearm, Tricep
    T/F Middle ab. Lower ab, Legs, Calf
    W/S Back, Chest, Upper Ab, Oblique
    Sunday 2 of the HIIT cardio routines
    I was thinking of doing 3 sets of those workouts.Will these workout schedule help me to fix my skinny fat frame?? Would really appreciate a reply. God bless!!!

  • What up Vince your vids are great bro! My shoulders were dead after the lat/front raise ����. And your best advice is leaving your ego at the door����

  • Just done this first time, can barely lift my arms, can’t wait for the next. Working on skinny fat to fit and healthy. Thank you Anabolic Aliens.

  • Download My Workout App Exerprise FREE
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  • Wow…awesome Shoulder/delt, back, arm, and chest workouts over these last few months but my Brother…what happen to the legs (hamstrings/quads/calfs)? I need some lower body BAD…! LOL!!!

  • Athleanx said do dumbbell press on the floor and for the eccentric part lower your arms down like a fly to overload your pecs, what do you think of doing that with military press (lifting it up and then slowly lowering your arms down to the side in a neutral position to work your middle delt)?

  • Bro accept this challenge it’s gurumann bicepcurl challenge.U simply have to setup a new record to win this challenge
    Challenge video link

  • Thank you for this video! I am left confused, since this was quite different from the usual shoulder workout I have been doing, which is a 15 minute, 3 exercise routine featuring drop sets (12, 8, 6, 4, 2 reps each set, sps) and I am used to the “pump” aspect achieved. After performing your shoulder routine I tried to evaluate the result, since it was not the aforementioned “pump”; I am supposing that yours is truly more of a ‘strength’ training workout, literally, especially given the max-lift (low rep) set. It is more scientific, understandable and much appreciated, but the absence of the pump effect leaves me with the stark impression of having to reconsider opting for the straight forward drop set routine (with integration of your proper form coaching! esp military press to chin only, etc). Thanks again for this great video! Comments on the issues raised here would be greatly appreciated.

  • can’t wait to hit the gym tomorrow and try these…thanks for your videos. i have found your exercises enjoyable to incorporate into the early stages of my fitness journey. thanks for the nice breakdown of each and also common mistakes. mpw

  • Just finished this the burn was real. I opted for 2.5kg (5.5 lb) dumbbells for each exercise (including the ez bar with 2.5 plates) and I still couldn’t do it without failure in the midst of supersets, where I had to take a break and continue to finish the 15. By the time I got to the bent over flyes, I could only do 4-5 with the dumbbell before I dropped the weight completely and just did it without weights until I hit 15 I think that was better than pushing out half range of motion flyes, but not sure!

  • Dp gyms are closed please make a video on shoulder with dumbells and bodyweight exercises this is the need of the hour most people dont have barbells at home

  • When performing the seated press, why are you dropping the elbows just a bit below 90 degrees? Doesn’t it make sense to drop them all the way (i.e. to your sides), so that you get a full contraction of the the shoulder muscle?

  • This workout is a great finisher after 5/3/1 military press. Reminds me of the ‘rifle discipline’ that I received during my time in the Royal Marines. Cheers big man.

  • I Never reply to videos but just wanted to say thanks for these barbell workouts. I only have a rack, bar and plates. These have been a massive help! Awesome work!

  • I would like to see the actual form on how to lift the dumbells repetitively. The position the arm levels posture etc. I hope the guy in the video showed it at least 3 to 5X before explaining everything so that I can see how it is being done properly. After 1 or 2X he stops and talks. Would appreciate the explanations later after you showed it multiple times to your viewers. Thank you.

  • Where are the huge shoulders your referring to, because you don’t have them. Go watch Obi Vincent if you want an idea how huge shoulders look. Maybe it’s time to stop this wannabee fitness bullshit form people who don’t know the fuck what they’re talking about.

  • For anyone struggling to buy weights, it’s possible to make your own, you can buy a fence pole or a heavy stick of metal or wood, and it can be your weight, never make excuses

  • Im on this. About to do this workout after some food. My shoulders are my strongest besides my arms… My arms get huge without even working them much. Of course I work them like i should tho. But im taking your word ill be sore. Thanks for the tips. Ive been looking for rear delt workouts since I found out behind head press is probably how i hurt myself a few years ago… I still feel the injury. Its not gonna stop me tho. Id rather feel the pain than not be happy.

  • I like him. A couple of decent dumbbell and barbell workouts I’ve learned especially on arms and I’ve been training for years. Def going to add some of these in my routine. Check out his dumbbell tricep/bicep routine. Thumbs up.

  • Will newbie gains help me build muscle faster in all the 5 minute workouts
    And also should I increase the 5 min workout to 7 or 8 min if I want better results

  • Anyone know why a lot of these shoulder wourkouts contain such minimal rear delt work? Front delts being targeted in 3 of these exercises and the rears in just one

  • Thankyou for a great workout I been trying to rebuild my lost muscle I’ll start on a low 1 KG and build up excellent workout looks good hope I can build some shoulder muscles back

  • 1️⃣ Arnold Press (4 Sets of 8)

    2️⃣ Seated Lateral Raises (4 Sets of 12)

    �� Superset with Seated Front Raise (4 Sets of 12)

    3️⃣ Straight Bar Front Press (15 Reps)

    �� Superset with Dumbbell Rear Delt Fly (15 Reps)

  • 16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.

    17 For God sent not his Son into the world to condemn the world; but that the world through him might be saved.

    18 He that believeth on him is not condemned: but he that believeth not is condemned already, because he hath not believed in the name of the only begotten Son of God.
    John 3:16-18
    Have a great day.

  • Finally a good shoulder workout, really appreciate the straight to the point, we’ll put together content, definitely the best fitness YouTuber I’ve found

  • I am skinny fat,I have normal arms and legs but fat belly n should I do d tabata to cut from body n 5 min exercises to build arms n legs or should I do tabata toroughly?

  • I don’t understand one thing: in other videos on the rear delts you say that yuo have to protracte your scapula and shoulders but in this video you retract your scapula by engaging more your traps.

  • Always chasing for more!!! Bro I LOVE your intensity and positive energy in all your vids! Thanks brother!! I couldn’t hang today but that doesn’t mean I won’t get there! Thanks for the uploads brother‼️����

  • I can nearly OHP my body weight, but this darn near killed me at the end of my workout. Great stuff. Love the barbell workouts now the gyms are closed.

  • Hey DP, What are you weighing right now? I believe you and I have the exact body type and I’m about 205 now, and I’m curious as to how much more mass I need to put on to match your build. -Thanks

  • for some reason when I do these workouts like chest and back its only my biceps and tris that are aching and not the chest/back, why is that?

  • Hmm, nice video but some exercises are in this video are horrible exercises regarding safety, such as behind neck shoulder press and the upright barbell row. (Ever wonder why people don’t usually put any actual weight on the bar when demonstrating these?) 1:45

    Anybody who’s actually reading this should consider NOT doing some of these exercises for your own safety and long damaging term effects it could cause to your body.

    You should check out guys likem ATHLEAN-X, MIke Thurston, and Jeff Nippard to get a better idea of what you should be doing in the gym. Plenty other experienced channels as well.

    No offense to this dude bcuz I’m sure he works his ass off in and out of the gym. Much respect!

  • Just tried this with 10 kg barbell but it’s so hard for a beginner: it would be better if you suggest the optimum weights for beginners

  • This is the best shoulder workout! Tried it today, my shoulder was on fire!! It’ll really hit your full shoulder. The best thing about this is, you can literally finish the whole workout in less than 40-50minutes. Damn bro. Thanks for sharing this workout. Really helpful bro.

  • Ok….so why the fuck would a guy with ridiculously small shoulders think he could upload a killer shoulder exercise on youtube???

  • I liked this workout a lot. It was simple, straight forward and well explained and it worked! Definitely feeling it today! Thanks for posting!

  • Surjeet Lengend ab dekhi hai video apki school se aaya hu best video ������ best workout, I like 2 channels: demarjay Smith and Surjeet suman archaya