Barbell Workout
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Use the following exercises to help strengthen and develop your shoulder muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! |
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SHOULER PRESS |
UPRIGHT ROW |
CLOSE ARM PRESS |
VERTICAL UPRIGHT ROW |
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2 Sets of 10 - 12 lifts - aim to keep your back pushed into the bench. |
2 Sets of 10 - 12 lifts - focus on keeping elbows high. |
2 Sets of 8 - 12 lifts - balance the bar prior to lifting. |
1 Set of 10 - 12 slow lifts. Make sure the weights are secure. |
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STANDING FRONT RAISE |
WIDE GRIP BAR RAISE |
WIDE ARM PRESS |
PRONE BENCH RAISE |
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2 Sets of 10 - 12 lifts - aim to keep your feet staggered. |
2 Sets of 10 - 12 lifts - avoid using a heavy weight. |
2 Sets of 8 - 12 lifts - keep your hands wide apart. |
1 Set of 10 - 12 lifts. Make sure the weight is not too heavy. |
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Aim to work through all 8 exercises - giving yourself enough rest between each exercise so that you can perform the next. If you click on each image, it will give you a full exercise description. If your tired only work for 4 - 6 exercises. |
STRETCH AFTER EACH EXERCISE
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