Best Beginner Shoulders Workouts With Barbells

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About

This workout focuses on strengthening the deltoids, the muscle group responsible for shoulder movements and involved in various upper body activities.

Using barbells, a versatile and effective piece of equipment, the exercises promote the development of both muscular strength and hypertrophy.

Designed for beginners, the movements are simpler while minimizing the risk of injury, and weights are adjusted to facilitate proper form and learning.

With consistent practice, participants can experience a rewarding and progressively challenging fitness journey.

The 4 Best Beginner Shoulders Exercises with Barbells

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Landmine Press

    SETS LOGGED
    206,388
    Shoulders Strength
    88 mScore
    Shoulders
    Photo of Barbells
    Barbells
    Photo of Landmine
    Landmine

    The Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.

    How to do it

    The Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.

    Sets, Reps, Weight
    1
    8reps
    35lbs
    2
    8reps
    35lbs
    3
    8reps
    35lbs
    Full Video & Instructions

  • 2. Single Arm Landmine Press

    SETS LOGGED
    143,234
    Shoulders Strength
    65 mScore
    Shoulders
    Photo of Barbells
    Barbells
    Photo of Landmine
    Landmine

    The Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.

    How to do it

    The Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.

    Sets, Reps, Weight
    1
    8reps
    25lbs
    2
    8reps
    25lbs
    3
    8reps
    25lbs
    Full Video & Instructions

  • 3. Landmine Press and Catch

    SETS LOGGED
    11,061
    Shoulders Strength
    85 mScore
    Shoulders
    Photo of Landmine
    Landmine
    Photo of Barbells
    Barbells

    The Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.

    How to do it

    The Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.

    Full Video & Instructions

  • 4. Front Rack Stretch

    SETS LOGGED
    9,348
    Shoulders Strength
    95 mScore
    Shoulders
    Photo of Barbells
    Barbells

    The Front Rack Stretch helps improve shoulder and triceps mobility by gently stretching these muscles. You will hold a barbell at shoulder height and alternate raising your elbows to enhance flexibility in the front rack position.

    How to do it

    The Front Rack Stretch helps improve shoulder and triceps mobility by gently stretching these muscles. You will hold a barbell at shoulder height and alternate raising your elbows to enhance flexibility in the front rack position.

    Full Video & Instructions

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