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Exercises

Barbell shoulder exercises

Barbell shoulder exercises, from the easiest version to the hardest. The barbell carries the heaviest loads: squats, deadlifts, presses and the Olympic lifts.

29 moves29 with 3D demosBeginner 7Intermediate 17Advanced 5

Beginner barbell shoulder exercises 7

Barbell shoulder-blade punch demonstrated on the 3D figure3D demoBarbell shoulder-blade punchBeginner · A barbell + A bench or boxAnti-Gravity Press demonstrated on the 3D figure3D demoAnti-Gravity PressBeginner · A barbell + A bench or boxBradford/Rocky Presses demonstrated on the 3D figure3D demoBradford/Rocky PressesBeginner · A barbell + A bench or boxCar Drivers demonstrated on the 3D figure3D demoCar DriversBeginner · A barbell + Weight platesSmith Incline Shoulder Raise demonstrated on the 3D figure3D demoSmith Incline Shoulder RaiseBeginner · A barbell + A bench or boxStanding Bradford Press demonstrated on the 3D figure3D demoStanding Bradford PressBeginner · A barbellStraight Raises on Incline Bench demonstrated on the 3D figure3D demoStraight Raises on Incline BenchBeginner · A barbell + A bench or box

Intermediate barbell shoulder exercises 17

Heaving snatch balance demonstrated on the 3D figure3D demoHeaving snatch balanceIntermediate · A barbellIncline barbell bench press demonstrated on the 3D figure3D demoIncline barbell bench pressIntermediate · A barbell + A bench or boxMuscle snatch demonstrated on the 3D figure3D demoMuscle snatchIntermediate · A barbellPush press demonstrated on the 3D figure3D demoPush pressIntermediate · A barbellSeated barbell shoulder press demonstrated on the 3D figure3D demoSeated barbell shoulder pressIntermediate · A barbell + A bench or boxSnatch balance demonstrated on the 3D figure3D demoSnatch balanceIntermediate · A barbellStanding overhead press demonstrated on the 3D figure3D demoStanding overhead pressIntermediate · A barbell + A dumbbellUpright barbell row demonstrated on the 3D figure3D demoUpright barbell rowIntermediate · A barbellBarbell Shoulder Press demonstrated on the 3D figure3D demoBarbell Shoulder PressIntermediate · A barbell + A bench or boxClean and Press demonstrated on the 3D figure3D demoClean and PressIntermediate · A barbellJerk Balance demonstrated on the 3D figure3D demoJerk BalanceIntermediate · A barbellLandmine Linear Jammer demonstrated on the 3D figure3D demoLandmine Linear JammerIntermediate · A barbell

Advanced barbell shoulder exercises 5

Barbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · A barbellClean and jerk demonstrated on the 3D figure3D demoClean and jerkAdvanced · A barbellPower jerk (push jerk) demonstrated on the 3D figure3D demoPower jerk (push jerk)Advanced · A barbellSplit jerk demonstrated on the 3D figure3D demoSplit jerkAdvanced · A barbellSquat jerk demonstrated on the 3D figure3D demoSquat jerkAdvanced · A barbell

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Questions people ask

What are good barbell shoulder exercises for beginners?

Start with moves graded easy, such as Barbell shoulder-blade punch, Anti-Gravity Press, Bradford/Rocky Presses. There are 7 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.