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Barbell shoulders workout

A complete shoulders session using barbell, with sets and reps attached — plus all 22 barbell shoulders exercises in the catalogue if you want to build your own.

Beginner session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Anti-Gravity Press 4 6–8 2–3 min
2 Barbell Incline Shoulder Raise 4 6–8 2–3 min
3 Car Drivers 3 10–12 60–90 sec
4 Smith Incline Shoulder Raise 3 10–12 60–90 sec

Intermediate session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Barbell Shoulder Press 4 6–8 2–3 min
2 Clean and Press 4 6–8 2–3 min
3 Standing Front Barbell Raise Over Head 3 10–12 60–90 sec

Swapping an exercise out

Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.

Common questions

How many barbell shoulders exercises are there?

22 in this catalogue — 18 compound and 4 isolation movements, spread across 10 beginner, 10 intermediate and 2 expert-rated options.

How long should a barbell shoulders workout take?

The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.

How often should you train shoulders?

Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Shoulders responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.

Can you do this workout at home?

This routine assumes gym access, since it is built around barbell. For a home version, use the equipment swaps listed on each exercise page — most shoulders movements here have a bodyweight or dumbbell equivalent.

All 22 barbell shoulders exercises

Anti-Gravity Press beginner · compound Barbell Incline Shoulder Raise beginner · compound Barbell Rear Delt Row beginner · compound Barbell Shoulder Press intermediate · compound Bradford/Rocky Presses beginner · compound Car Drivers beginner · isolation Clean and Jerk expert · compound Clean and Press intermediate · compound Jerk Balance intermediate · compound Landmine Linear Jammer intermediate · compound Push Press expert · compound Push Press - Behind the Neck intermediate · compound Rack Delivery intermediate · compound Seated Barbell Military Press intermediate · compound Single-Arm Linear Jammer intermediate · compound Smith Incline Shoulder Raise beginner · isolation Standing Barbell Press Behind Neck intermediate · compound Standing Bradford Press beginner · compound Standing Front Barbell Raise Over Head intermediate · isolation Standing Military Press beginner · compound Straight Raises on Incline Bench beginner · isolation Upright Barbell Row beginner · compound

Want this generated fresh each session?

The free generator rebuilds a shoulders workout every time, so you are not running the same five exercises for six months.

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