The Purpose of a Barbell for the Shoulders

Strong and defined shoulders make a statement as soon as you walk in a room, helping outline your body shape even through clothes. These shoulders don't happen by accident. Exercising with a barbell gives you a powerful shoulder workout to help you get that definition you're looking for.

  1. Barbells vs. Dumbbells

    • Barbells and dumbbells offer advantages when you're trying to build your shoulders, but they work in different ways. Dumbbells give you more variation in movements, such as allowing you to turn your hands inward at the top of a shoulder press. They also ensure that you're working both sides of your body equally; neither shoulder can compensate for a weaker one. Barbells, however, provide the best opportunity to build mass. Barbells give you more control over the weights, allowing you to use heavier weights than you can with dumbbells. It's easier to get heavy weights over your head with a barbell, and you have the option of changing your grip -- such as making it wider -- to quickly adjust the intensity of the workout when necessary.

    Front of Shoulder

    • Barbells provide popular options such as the the shoulder press to work the anterior deltoid muscles in the front of your shoulders. Perform this seated or standing by grabbing a barbell with an overhand grip, with your hands slightly wider than your shoulders. Pull the barbell down in front of your chest with your elbows bent at your sides, then push it up over your head until your arms are straight. When you first start out, do two sets of 10 repetitions, then work up to three sets. Always use a spotter when working out with barbells, particularly when you're lifting above your head.

    Back of Shoulder

    • The trapezius muscles, which run from your neck across the back of your shoulders, aren't the easiest muscles to target. Barbell shoulder shrugs allow you to reach these muscles to help define the line between your neck and back. Hold the barbell in front of your hips with your arms straight down while standing with your feet hip-width apart. Your hands should be slightly wider than shoulder width, and you can use an overhand or mixed grip, depending on your preference. Lift your shoulders in a shrug motion without moving your arms; they're holding the barbell but they aren't lifting it. Two sets of 10 typically provides a sufficient amount of shrugs for your workout.

    Top of Shoulder

    • To complete your shoulder definition, use barbell exercises that target the front and outside areas -- your lateral deltoid muscles. An upright row is ideal for working this area. Stand with your feet hip-width apart and hold the barbell in front of your hips with an overhand grip. Your hands should also be hip-width apart, or slightly narrower. As you lift the bar in front of you, pull your elbows up and out to your sides, letting your wrists hang down as your hands grip the barbell. Pull up until the barbell is about even with your chin, then lower back to the starting position. Don't slouch while performing upright rows; slouching can lead to back injury. Do two to three sets of 10 upright rows.