Tag: barbell
The Best Barbell Shoulder Workout for Bigger, Stronger Delts
Go to any gym, and you’ll find numerous machines you can use to target your upper and lower body muscles. Name any body part, and there will be at least a few machines that you can use to develop it.
However, as useful as machines can be, they do have drawbacks. For example, despite being adjustable, most machines are made for average-sized lifters. If you are very tall or short, you may not fit the machine correctly and be unable to use it safely.
In addition, machines tend to lock you into a fixed movement pattern. This means you won’t have to use your stabilizing muscles much during your workout, which is why machines are often viewed as non-functional.
Finally, machines are big and expensive, putting them beyond the reach of most home exercisers.
Freeweight, and, more specifically, barbell training, can help you navigate around these drawbacks. Barbells might be low-tech, but they are most assuredly high-effect!
In this article, we share a basic but big barbell workout for stronger, more muscular shoulders.
Deltoid Anatomy Basics
The deltoids are your most prominent shoulder muscles. They’re made up of three groups of fibers, usually referred to as heads. The three deltoid heads commonly work together, but it’s also possible to emphasize each one by performing specific shoulder joint movements.
The three deltoid heads and their functions are:
Anterior head – located at the front of your shoulder, the anterior deltoid head is arguably the hardest working of the three. That’s because it’s involved in all chest and overhead pressing exercises. Its functions are flexion, horizontal flexion, and medial rotation of the shoulder joint.
Medial head – also known as lateral deltoid, this head is located on the side of your shoulders. The medial head gives your upper body its width and contributes to your V-taper. The function of the medial deltoid is the abduction of your arm, which means lifting out and away from the midline of your body.
Posterior head – located on the back of your shoulder, the posterior deltoid is also known as the rear deltoid. It works in opposition to the anterior head and is responsible for horizontal extension, extension, and exterior rotation of the shoulder joint. The posterior is usually the weakest and least developed of the three deltoid heads.
Building big, strong, aesthetically pleasing deltoids involves training all three heads relatively equally. If one head is allowed to get too big, it could unbalance the look of your upper body and even lead to imbalances and joint dysfunction. Use a variety of exercises to make sure you work all three deltoid heads.
Barbell Deltoid Exercises – Benefits
Not sure if barbells are the right choice for building those boulder shoulders you’ve always dreamed of? Well, worry not! Take a look at the following benefits and then decide:
Great for building size and strength – do you want to look strong and be strong, too? Barbell shoulder exercises are the way to go. Lifting heavy weights will add slabs of meat to your deltoids while improving functional strength.
Widely available – no matter where you train, you should have access to barbells and weights. Every decent gym has them, and they’re available for home exercisers, too. As such, wherever you work out, you should be able to perform this barbell shoulder workout.
Adaptable and versatile – you can modify most barbell deltoid exercises according to your needs and goals. Adjust your hand position, range of motion, and the angle of your arms to hit your muscles the way you want to, and make your chosen exercises as safe and efficient as possible.
Workout satisfaction – barbell training is challenging and fun. Few things are as satisfying as hoisting a heavy barbell over your head. Training with just a barbell might be somewhat old-school, but that has a certain appeal for some exercisers.
Barbell Deltoid Exercises – Drawbacks
While barbells are an excellent deltoid training tool, there are a couple of drawbacks to consider, too:
Safety – while barbell training can be safe, there is an increased risk of accident and injury if you train alone or without a power rack. Many barbell shoulder exercises involve lifting or holding a weight above your head.
A failed rep could see that weight crashing down on your head or neck. As such, you should stop your set with 1-2 reps left in the tank or, if you plan on training to failure, make sure you have a spotter on hand.
Heavy starting weight – most Olympic bars weigh 45 pounds or 20kg. This is not insignificant! Even an empty barbell may be too heavy for some lifters, particularly for beginners or when doing isolation exercises like front raises.
Not suitable for drop sets – a drop set is where you rep out to failure, reduce (or drop) the weight by 10-15%, and then rep out again. This training system allows you to expose your muscles to a higher-than-usual level of fatigue.
However, stripping weight plates off a barbell is time-consuming, making most barbell exercises impractical for drop sets. In contrast, drop sets work best with machine and dumbbell exercises.
It’s hard to hit the medial deltoid – while your medial deltoid is involved in all barbell shoulder exercises, it’s all but impossible to isolate this important muscle. So, if you want to prioritize medial deltoid size, you’ll need to supplement your barbell workout with some form of lateral raise, e.g., cable, dumbbell, or resistance band.
Barbell Deltoid Workout – Overview
Now your deltoid anatomy and physiology knowledge is up to scratch, it’s time to hit the gym and train!
Do the following deltoid workout 1-2 times per week as part of a weekly training split, where you train your remaining body parts on different days.
For example:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Chest & Triceps
Legs
Rest
Back & Biceps
Rest
Shoulders
Rest
But before you jump into lifting any weights, it’s crucial to warm up and prepare your body for the challenges that await.
Begin with a few minutes of easy cardio, and then move on to dynamic mobility and flexibility exercises that target your muscles and joints, focusing on your shoulders, elbows, and lower back. These steps will set you up for a safer and more effective workout session.
Related: How to Warm Up for Strength Training
Warmed-up and ready? Then let’s get to work!
Exercise
Sets
Reps
Recovery
1
Barbell push press
4
6-8
3 minutes
2
Barbell upright row
3
8-10
2 minutes
3
Barbell Bradford press
3
10-12
90 seconds
4
Barbell front raise
3
10-12
90 seconds
5
Barbell shrug
3
12-15
60 seconds
Exercise Instructions
There are two ways to do any barbell shoulder exercise – the right way and the wrong way. The right way is safe and effective, while the wrong way is dangerous and usually less productive, even if it allows you to lift heavier weights.
So, follow these instructions to ensure you’re doing the exercises in your barbell shoulder workout correctly!
1. Barbell push press
Muscles targeted: Deltoids, triceps, core, legs.
It’s often said that cheats never prosper, but a little strategic cheating could help you unlock a whole new level of shoulder strength and size. The barbell push-press is a dynamic exercise where you use your legs to help you lift the weight. This means you can use heavier than normal loads, exposing your muscles to more tension. So, in this instance, cheating may actually do you good!
Steps:
Begin by standing with your feet shoulder-width apart and the barbell resting on your front shoulders, hands slightly wider than shoulder-width apart, and elbows pointed forward. Brace your core and stand in good posture with your head up and chest lifted.
Bend your legs and descend into a quarter squat.
Explosively extend your legs and use this momentum to help you push the barbell overhead to arm’s length.
Slowly lower the barbell back to your shoulders and repeat.
Benefits:
Builds explosive strength and functional muscle mass.
Exposes your muscles to more weight and tension than usual.
An excellent exercise for athletes from all sports.
Tips:
Keep your core engaged and maintain a neutral spine throughout the exercise.
Lower the weight under control to increase time under tension for better muscle growth.
Use 10-20% more weight than you can use for strict overhead presses.
2. Barbell upright row
Muscles targeted: Deltoids, trapezius, biceps, forearms.
The barbell upright row is a somewhat controversial exercise because some people find it hard on their shoulders. However, providing it doesn’t bother your joints, this movement is a great way to add width to your deltoids and beef up your upper traps at the same time. Also, as it’s a pulling exercise, it provides your already fatigued triceps with a useful break before your next challenge.
Steps:
Hold a barbell in front of your legs using a shoulder-width overhand grip. Stand with your feet roughly shoulder-width apart, knees slightly bent for balance, core braced, and shoulders pulled down and back.
Leading with your elbows, bend your arms and pull the bar up the front of your body to around mid to upper-chest height.
Extend your arms, lower the bar, and repeat.
Benefits:
One of the few pulling exercises for the deltoids.
Hits all three deltoids, especially the medial head.
An effective exercise for building a bigger “yoke.”
Tips:
Experiment with your grip width to find what’s comfortable and works best for you.
The higher up your chest you pull the bar, the more punishing this exercise will be for your joints.
Shrug your shoulders up at the midpoint of each rep to maximize upper traps engagement.
3. Barbell Bradford press
Muscles targeted: Deltoids, triceps.
The barbell Bradford press is named after a professional weightlifter and a renowned strength coach, Jim Bradford. It’s a unique exercise that hits all three deltoid heads reasonably equally. It also keeps the target muscles under constant tension, which may be beneficial for triggering a pump and maximizing muscle growth.
Steps:
Begin by standing with your feet shoulder-width apart and the barbell resting on your front shoulders, hands slightly wider than shoulder-width apart, and elbows pointed forward. Brace your core and stand in good posture with your head up and chest lifted.
Without using your legs for help, press the bar up so it’s level with the top of your head.
Push the bar backward and lower it behind your neck.
Next, push the bar back up and over your head, lowering it to the front of your neck.
That’s one rep – keep going!
Benefits:
A novel exercise that can help you break through your current deltoid training plateau.
Hits your deltoids from several angles at once.
An excellent exercise for getting a deep pump and burn in your deltoids.
4. Barbell front raise
Muscles targeted: Deltoids, trapezius.
Barbells make it very hard to isolate any part of your deltoids. Invariably, whether you are pushing or pulling, all three deltoid heads, plus your biceps and triceps, end up working together. Barbell front raises are one of only a small number of deltoid isolation exercises.
Steps:
Hold a barbell in front of your legs using a shoulder-width overhand grip. Stand with your feet roughly shoulder-width apart, knees slightly bent for balance, core braced, and shoulders pulled down and back.
Keeping your arms straight, lift the bar forward and up to about shoulder-height.
Lower the bar back down to your legs and repeat.
Benefits:
One of only a few deltoid isolation exercises you can do with a barbell.
A very shoulder and lower back-friendly exercise.
An effective way to emphasize and prioritize your anterior deltoid.
Tips:
Avoid using momentum to lift the barbell.
Brace your core throughout to stabilize your lower back during the exercise.
Take care not to lean forward and back, as doing so will take the stress off your deltoids.
5. Wide grip bent-over row
Muscles targeted: Deltoids, trapezius, rhomboids, biceps.
Bent-over rows are usually seen as a back exercise. However, when you widen your grip and pull the bar into your chest, they turn into an excellent posterior deltoid exercise. Your rear delt is notoriously hard to train and often neglected as a result. This movement ensures your rear deltoid receives the love and attention it deserves.
Steps:
Hold your barbell with an overhand wider than shoulder-width grip. Stand with your feet about shoulder-width apart, knees slightly bent, shoulders back and down, and core braced.
Hinge forward from your hips until your upper body is roughly parallel to the floor. Let your arms hang straight down from your shoulders.
Leading with your elbows, row the bar up and into your chest.
Extend your arms and repeat.
Benefits:
An excellent rear deltoid.
A great move for building stronger mid-traps and rhomboids.
Good for improving posture.
Tips:
Do not round your lower back, as doing so could lead to injury.
Lead with your elbows to maximize rear deltoid and upper back engagement.
Keep your wrists straight throughout.
FAQs
Do you have a question about our barbell shoulder workout or building bigger delts in general? Don’t worry because we’ve got the answers!
1. Is the barbell shoulder workout suitable for beginners?
Dedicating an entire training session to what is essentially a small muscle group will be too much for most beginners and could soon lead to injuries and overtraining. Most beginners would do better following a less advanced workout, such as an upper/lower body split of a full-body training routine. Return to this workout in a year or so when you’ll be better prepared.
2. How many times per week should I perform this barbell shoulder workout?
Most exercisers will get good results by doing this program 1-2 times per week. However, you should avoid doing it the day before or the day after chest day, as both workouts involve many of the same muscles. Training chest and shoulders on consecutive days could hurt your recovery and progress.
3. Can I make changes to this workout?
Feel free to modify this workout according to your needs and goals. If there is an exercise you don’t like, replace it with one you find more enjoyable. However, resist the temptation to switch out exercises you find hard, as, invariably, they are the ones that drive muscle growth. Easy workouts don’t build muscle!
4. Can women do this barbell shoulder workout, or is it only for men?
While this workout was written by a man for men, that doesn’t mean women cannot do it. However, please bear in mind that it is a muscle-building workout, so it may not align with some women’s fitness goals. So, if you don’t want bigger, more muscular shoulders, don’t follow this program.
5. What should I do if I experience shoulder joint pain during the workout?
Shoulder joint pain is a common problem for ardent bodybuilders and weightlifters. It can be caused by general wear and tear, and some exercises can make it worse, such as upright rows or behind-the-neck presses.
If any of the exercises in this workout cause shoulder pain, you should stop e and follow these steps:
Review your form – back technique can cause pain.
Use less weight – lifting more than you can safely handle is a leading cause of injury.
Use a different exercise – even changing your grip can help.
Seek medical advice – if your shoulder pain persists, get it checked out to determine if you have an injury.
6. What warm-up exercises should I do before starting the barbell shoulder workout?
Your pre-shoulder workout warm-up should consist of the following:
5-10 minutes of easy cardio
Dynamic mobility and flexibility exercises for your entire upper body, e.g., shoulder rolls, arm circles, overhead arm reaches, fist clenches, etc.
2-3 progressively heavier “ramped sets” of push-presses.
Spend as much time on each stage as necessary to ensure your muscles, joints, and brain are ready for the workout you’re about to do.
Read more about warming up for strength training here.
7. How long should I follow this program?
Even a great program like our barbell shoulder workout will eventually lose some of its effectiveness. Your muscles gradually get used to any training plan, and it’ll lose some of its potency. If your progress stalls, your training feels stale, or you haven’t been able to increase your weights for more than a few weeks, you probably need a new workout.
How long this takes varies from individual to individual, but you should expect to change your training plan every 4-8 weeks.
Check out our library of training programs for your next workout!
More Shoulder Workouts:
More Barbell Workouts:
Wrapping Up
Armed with our barbell shoulder workout, you have everything you need to take your deltoid gains to the next level. Combining heavy low-rep compound exercises with lighter higher-rep movements ensures that no fiber of your delts will go unstimulated.
Of course, your shoulders are just one of several critical muscle groups, so you must incorporate this workout into a balanced weekly training program that also works your chest, back, arms, and legs. Warm-up before each workout with cardio and dynamic exercises for a safer and more effective session.
Sadly, building bigger muscles can be a slow and laborious process, so you’ll have to commit to the long haul. That said, with dedication and determination, you can build the boulder shoulders of your dreams.
Average Curl Weight For Males and Females on Dumbbell and Barbell Curl
Let’s face it; most serious lifters are insecure about the weight on their bar. They don’t want to be seen lifting weights that are considered light by their fellow exercisers. Don’t believe us? Watch the average curling weight across the gym floor increase by at least 5 pounds when a pretty lady walks into the gym.
Although “How much do you bench?” is the most popular question amongst the bros, “How much do you curl?” takes a close second. Unlike the squat, bench press, or deadlift, the curl is an isolation exercise, meaning it uses a single joint and muscle group. For this reason, the weights you can lift on the biceps curl will be significantly lower than the big three lifts. Contrarily, if you have a bigger curl than the squat or bench press, you have some soul-searching to do.
Your maximum curl weight depends on factors like your age, weight, gender, form, and experience level. Furthermore, your average and max curl weight will vary depending on the exercise. Most lifters have different average curl weights on the barbell, dumbbell, cable, and strict curl.
You shouldn’t expect a 50-year-old beginner male to match a 24-year-old professional’s barbell curl max. At the same time, the senior should not be boasting about beating a fit lady’s dumbbell curl max.
In this article, we cover the average curl weight for men and ladies on dumbbells and barbells, factors affecting your curl weight, how to find your one-rep max, the correct curling form, and how to increase your curl weight. Long story short, this guide will answer all your questions about curling. So, without any further ado, let’s get into it.
Why Should You Know the Average Curl Weight?
Knowing the average curl weight for your group will tell you how you stack up against your peers. These benchmarks will give you a goal, allow you to track your progress, and keep you accountable.
Furthermore, many rookies set themselves up for injury while training, as they try to do too much too soon. Knowing the average curl weight for your experience level will help you set realistic targets for yourself.
Average Curl Weight For Dumbbells Curl
Contrary to what most lifters think, your weight on the dumbbell curl will not be the same as that on your barbell curl. Give below are the average curl weight for males and females on dumbbells and barbells. Use this data to select the right weight for your next workout.
Average Dumbbell Curl Weight For Males
The information presented below is derived from the analysis of 1,910,923 lifts conducted by Strength Level based on a person’s one-rep maximum (1RM).
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
130
10
23
42
66
96
140
11
25
44
70
100
150
12
27
47
73
104
160
14
29
50
76
108
170
15
30
52
80
111
180
16
32
54
83
115
190
18
34
57
85
118
200
19
36
59
88
121
210
20
37
61
91
124
220
21
39
63
93
127
230
23
41
65
96
130
Note: These weights are for one dumbbell.
The average dumbbell curl weight for a male intermediate lifter is 52 pounds. On the other hand, the average curl weight for beginners is 14 pounds, 29 pounds for novices, 80 pounds for advanced lifters, and 113 pounds for the elite.
According to the data, novice male lifters are capable of curling nearly twice the amount of weight as beginners across the weight classes. The disparity in dumbbell curl weight between inexperienced and elite athletes diminishes as body weight increases.
Average Dumbbell Curl Weight For Females
Men are generally stronger than their female counterparts, and this can be seen in curl weight comparisons throughout this article.
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
110
6
13
25
40
58
120
6
15
27
43
61
130
7
16
28
45
63
140
8
17
30
46
66
150
9
18
31
48
68
160
9
19
33
50
70
170
10
20
34
51
72
180
11
21
35
53
73
190
12
22
36
54
75
200
12
23
38
56
77
On average, a female intermediate lifter can dumbbell curl 30 pounds. However, for beginner athletes, the weight capacity is around 8 pounds, 17 pounds for novices, 47 pounds for advanced athletes, and 67 pounds for elite lifters.
While the difference between the male and female lifters is 6 pounds at the newbie level, it widens to 46 pounds for the advanced exercisers in the dumbbell curl.
Average Curl Weight For Barbells Curl
The average barbell curl data is based on 1,647,530 lifts. The participants used an Olympic barbell (45 pounds) for this test.
Average Barbell Curl Weight For Males
Here is the average barbell curl weight for males across different weight groups:
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
130
27
49
79
117
160
140
30
54
85
124
169
150
34
58
91
131
177
160
37
63
97
138
184
170
41
67
102
145
192
180
44
72
108
151
199
190
47
76
113
157
206
200
50
80
118
163
213
210
54
84
122
168
219
220
57
88
127
174
225
230
60
91
131
179
231
Male intermediate lifters typically have an average barbell curl weight of 103 pounds. In comparison, beginners can curl 38 pounds, novices can lift 66 pounds, advanced lifters can handle 149 pounds, and elite athletes can manage an impressive 201 pounds.
Average Barbell Curl Weight For Females
Here is the average barbell curl weight for females across different weight groups:
Weight (in pounds)
Beginner
Novice
Intermediate
Advanced
Elite
110
10
24
45
71
103
120
12
26
48
75
108
130
13
29
51
79
112
140
15
31
54
83
117
150
16
33
56
86
121
160
18
35
59
90
125
170
19
37
62
93
128
180
21
39
64
96
132
190
22
41
67
99
135
200
23
43
69
102
139
On average, female lifters can curl 54 pounds with a barbell. However, beginners typically start with 14 pounds, novices can manage 31 pounds, advanced lifters can lift 85 pounds, and elite female athletes can curl an impressive 120 pounds.
Factors Affecting Curl Weight
These factors can influence your curl weight:
Age
For people between 15-90, the average curling strength maxes out at 25 for elite athletes and stays constant up to 40, after which it starts tapering. You should go all out between 25 and 40 if you want to set a monster biceps curl PR.
Gender
On average, males exhibit greater strength than females. Men in the same age, experience, and weight bracket will be able to lift heavier than their female counterparts.
Weight
Heavier folks will generally be able to lift more than their peers in the same age and experience group. The additional weight provides more strength and stability required to lift heavier weights.
Experience Level
More experienced lifters will, on average, be able to curl heavier weights than those with lesser experience. It is mainly because experienced lifters have spent more time mastering their craft and have the muscle power to back it up.
Exercise Variation
You shouldn’t expect to curl the same weight on the standing barbell curl as the barbell preacher curl. Furthermore, your grip (overhand or underhand) and hand placement also play a role in determining how much weight you can curl.
Training Goal
People training to compete in a strict curl competition can curl more than a recreational lifter. Strength-focused athletes use the 1-5 rep range to go as heavy as possible. On the flip side, people focusing on aesthetics stay in the 8-12 rep range.
Form
Your exercise form plays a crucial role in how much you can curl. Lifters using a lousy form and a lot of momentum will be able to lift heavier than folks using a strict form. Despite the allure of lifting heavy, you should stick to a strict form, as neglecting your form increases your risk of injury.
How To Find Your 1RM Curl Weight
The weights listed in this article are one-rep maxes. Notably, attempting a one-rep max without the right skills and experience can lead to injury. You must perform a 1RM under expert supervision, especially if you are a rookie.
Use a one-rep max calculator to find the maximum weight you can curl on a particular exercise variation. You, however, need to perform the exercise before using the calculator. Input the weights you used and the reps you were able to complete on the exercise with the perfect form to get your one-rep max number.
How To Curl With the Correct Form
This is how to perform the barbell and dumbbell curl with the correct form:
Dumbbell Curl
Stand tall with a hip-width stance while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
The dumbbells should be resting on the outside of your thighs at the starting position.
Keeping your elbows pinned to your sides, curl the dumbbells to your chest height.
Turn your palms toward the ceiling during the concentric (upward) movement.
Pause and contract your guns at the top.
Slowly return to the starting position.
Repeat for recommended reps.
Pro Tip: Turn your palms inward at the top for optimal biceps peak contraction.
Check out our complete dumbbell curl guide here!
Barbell Curl
Stand upright with a hip-width stance.
Hold the bar with a shoulder-wide underhand grip.
Keeping your elbows pinned, curl the bar to your shoulder level.
Pause and contract your biceps at the top.
Rinse and repeat.
Pro Tip: Control the weights on the eccentric (lowering) motion. Letting the bar drop to your thighs removes the tension from your biceps.
Check out our complete barbell curl guide here!
How To Increase Your Maximum Curl Weight
Use the following tips to improve your biceps curling performance:
Progressive Overload
To lift heavier on the biceps curl, you must constantly engage in challenging workouts. Contrary to what most lifters think, you don’t always have to lift heavy weights in each workout to get stronger.
Advanced training techniques like dropsets, supersets, and intraset stretching can provide the stimulus required for muscle and strength gains. Furthermore, you could also increase your training intensity and volume to spur growth.
Diet
You cannot out-train a bad diet. If you want to grow bigger and stronger, you must follow a balanced diet. Stick to your daily caloric goals and a high protein intake. Seek expert help if you lack the knowledge to design an effective diet.
Rest
Training your arms every day might sound like a good plan to build strength and muscle mass; it, however, can stall your growth because of overtraining. Your biceps are a small muscle group and require at least 48 hours of rest between workouts to recover optimally. Training them too frequently can increase your risk of injury.
FAQs
How to know if I’m curling sufficient weights?
Your ideal curl weight will depend on your age, gender, weight, experience level, and exercise variation. Use the average weights given for the barbell and dumbbell curl above to tally your performance. You’ve nothing to worry about If you’re curling more than the average for your weight class.
How much weight should I use for bicep curls?
Again, the weights you will use will depend on your age, gender, weight, experience level, and exercise variation. You will also have to adjust your weights according to your training goal. Lifters training for hypertrophy should use a weight that allows them to complete 8-12 reps with a picture-perfect form. On the other hand, folks focusing on strength gains will be better off in the 1-5 rep range. [1]
Also Check Out:
Average Bench Press By Weight, Gender, and Experience Level
Average Deadlift By Weight, Gender, and Experience Level
Average Squat By Weight, Gender, and Experience Level
Average Pull-Up and Chin-Up By Weight, Gender, and Experience Level
Average Power Clean By Weight, Gender, and Experience Level
Wrapping Up
Knowing the average curl weight for males and females can help you set realistic goals. You must, however, ensure that you don’t bite off more than you can chew. After you have found the average curl weight for your age, weight, gender, and experience level, you shouldn’t take on that weight in your first gym session.
Use progressive overload techniques to develop the necessary strength to lift the average curl weight for your group and then some more. Remember, always prioritize lifting with the correct form over moving heavy weights. Best of luck!
References
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021 Feb 22;9(2):32. doi: 10.3390/sports9020032. PMID: 33671664; PMCID: PMC7927075.
What The Barbell Wrist Curl Can Do For Strength & Flexibility
Boost both strength and flexibility with a great exercise in the barbell wrist curl.
Too often do we neglect our wrist and forearms muscles but the barbell wrist curl is a great exercise to throw into the mix. For those of us looking to increase strength and flexibility, the barbell wrist curl is a great way to challenge our muscles while receiving tons of benefits to aid in our training and physical health. While we may overlook this muscle group, knowing the barbell wrist curl is out there now limits the excuse.
Strong wrists and forearms will help greatly when it comes to strength and stability on your biceps and hand muscles. This aids in sport specific and more functional movements to give you a well-rounded exercise that will work to boost training, performance, and everyday movements. With this exercise now in your routine, you will tackle bigger and better gains without the fear of injury or unwanted pain.
Let’s take a look at the barbell wrist curl to see just what makes this so great. From what it is, to muscles worked, the many benefits with it, and how to perform it, you will have all the necessary tools to place in your routine so you can better strengthen and stabilize those often times overlooked muscles.
What Is The Barbell Wrist Curl?
The barbell wrist curl is an isolation exercise that works to target your forearms and hand muscles. This will not only build strength, but it works to stabilize the wrists by strengthening muscles around it as well as boost flexibility and mobility for only the best in terms of movements. A beginner level exercise, you only need a barbell and this can be done at any point in your workout.
Check out our list of the Best Barbells for awesome lifting products!
Muscle Worked
The muscles worked in this exercise really aren’t too many, but this exercise can offer the best benefits as you look to boost strength and stability. This primarily works your wrist flexors but will also hit your forearm and hand muscles as you seek the best for all your gains. By focusing on these muscles, you better prepare yourself for other bigger lifts that require necessary stabilization.
Benefits Of The Barbell Wrist Curl
The barbell wrist curl exercise has the ability to provide for a host of benefits that are worth knowing. Once you know what this exercise can do for you, you won’t want to not include this in your routine.
Benefits of barbell wrist curls include:
Great isolation exercise: By working to isolate a specific muscle group, you better target that spot for increased growth and only the best gains (1).
Focus on wrists and forearms: A nice exercise to focus on your wrists and forearms, this allows you to build strength and offer stabilization in areas often overlooked.
Improve grip strength: Grip strength is so important for sport specific and more functional movements and the right exercise can greatly increase this (2).
Plenty of variations: So many variations exist so you get the same benefits without repeating the same exercise over and over again.
Good for flexibility: Build flexibility and work to optimize your range of motion to support all movements (3).
Enhance functional movements: By enhancing grip strength and building better support, you enhance functional movements and everyday activities.
Pairs well with other barbell exercises: Barbell exercises are great for seeing gains and this exercise pairs well with many of those upper body and full body barbell exercises.
How To Perform It
Here are the steps for performing barbell wrist curls:
Set up your bench and barbell with your desired number of weight.
Kneel in front of the bench and place your arms so that your wrists hang off the opposite edge.
Keeping your elbows tucked and core engaged, curl the weight, only moving your wrists upward.
Slowly lower back down as you feel a stretch in your forearms, bringing this back to the starting position.
Repeat for your desired number of sets and reps.
Great Variations Of The Barbell Wrist Curl
The nice part about an exercise like the barbell wrist curl is that there are plenty of variations to change up your workouts yet still get the same benefits as if you were performing the same exercise. Great variations of the barbell wrist curl exercise include:
Barbell Reverse Wrist Curl
Behind The Back Reverse Wrist Curl
Dumbbell Wrist Curl
Cable Wrist Curl
One Arm Dumbbell Wrist Curl
Best Barbell Exercises To Pair With
Along with the this exercise, there are other great exercises to pair with that all involve the barbell. Training with a barbell can provide for convenient and versatile workouts while working to boost athletic performance and better cognitive functioning. Working to increase everything from strength, size, mobility, and stability, a barbell is a great workout tool to help you get to where you want to go.
As part of your routine, definitely consider a great shoulder exercise in the barbell shoulder press to offer growth for those boulder shoulders. While you work to stabilize and strengthen your wrists with the barbell wrist curl, hit your biceps with the reverse barbell curl or traditional barbell curl for a real boost in strength. To tackle those full body workouts, try the barbell burpee for this will enhance all areas of your performance for the better.
Check out our list of the Best Barbells for awesome lifting products!
Wrap Up
Barbell wrist curls are a great exercise to strengthen and stabilize your wrist, so you only see the best for your gains. By working to give you a great exercise that targets your wrists and forearms, it makes sense to include this into your routine. Other great barbell exercises pair nicely with this so you see those gains you want most. Give this workout a try and see what it can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Szymanski, D.; et al. (2004). “Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players”. (source)
Lee, J.; et al. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Rahman, H.; et al. (2020). “Stretching And Flexibility: A Range Of Motion For Games And Sports”. (source)
How To Master The Barbell Shoulder Press & Military Press
Pressing Technique, Muscles Worked, Benefits, and Training Considerations
The barbell shoulder press or military press is an upper body exercise that is commonly used to improve shoulder strength.
In addition to increasing pressing strength, it also has the potential to enhance shoulder size, improve overhead abilities, and reduce shoulder injury risk.
This article will begin by providing details on the shoulder press technique, muscles worked, and the benefits associated with the exercise.
It will conclude by discussing who should be performing the shoulder press, the equipment to use, and the training methods to apply.
How To Perform The Shoulder Press
While there are many shoulder pressing variations, the traditional press uses a barbell. When performing the barbell shoulder press, work through the following steps:
Start with the bar in the rack at just under chest height
Grip the bar using an overhand grip ensuring that the hands are just wider than shoulder-width
Bend the knees and engage the core before lifting the bar from the rack and stepping back
Ensure that the feet are placed slightly wider than hip-width before initiating the press
Powerfully press the bar straight up and back so that it finishes directly over the head
Control the descent and drop the bar back down to the upper chest
Muscles Worked In The Shoulder Press
As the name suggests, the shoulder press works an array of shoulder muscles. The primary movers during this exercise are the deltoids which provide the power during the pressing motion.
However, there are many other muscles that must contract to assist in the press or provide stability. These include the following (1):
Abdominals
Lats
Pecs
Scapular Stabilizers
Spinal Erectors
Traps
Triceps
Four Shoulder Press Benefits
This section will discuss four of the biggest benefits associated with regularly performing the shoulder press.
1) Enhanced Shoulder Strength and Size
By gradually increasing the amount of weight being lifted, it is possible to make large advancements in shoulder strength and size.
Regardless of the sport you partake in, improving your strength and size is highly beneficial and can transfer to enhanced performance and reduced injury risk.
2) Improved Overhead Abilities
For specific sports, such as Olympic lifting, for example, being capable of holding a substantial amount of weight overhead is imperative.
Therefore, practicing the shoulder press regularly will not only improve muscle strength, it can also enhance shoulder stability and facilitate proper positioning.
3) Application to Sport
Leading on from the last point, improving pressing power and movement quality can translate to improve performance in a variety of sports.
Obviously powerlifters, strongmen, and Olympic lifters will benefit greatly, however, a range of other athletes from a range of sports will also gain from regular shoulder pressing.
4) Better Shoulder Health
There are few shoulder exercises that can compare to the shoulder press for increasing injury resilience.
A combination of improving shoulder strength and stability will directly reduce the risk of sustaining a shoulder injury.
Who Should Perform The Shoulder Press
It’s clear that the shoulder press is a highly effective exercise that many can benefit from. But which athletes should have a particular focus on the shoulder press?
1) Olympic Lifters
The jerk and the snatch are two competition lifts in Olympic lifting. Not only do they demand a great amount of technical skill, they also require strong and stable shoulders.
Having strong and stable shoulders allows lifters to successfully catch the bar overhead and hold it in the right position.
Therefore, incorporating the shoulder press into their training is recommended as it will develop shoulder strength, size, and overhead stability thus facilitating heavier lifts.
Furthermore, enhancing triceps and shoulder strength through shoulder pressing can prevent the elbows and shoulders from buckling under heavy weights and reduce the chances of injury.
2) Powerlifters and Strongmen
For both powerlifters and strongmen, the shoulder press should be a staple exercise of their training program.
In powerlifting, although the shoulder press isn’t assessed in competition, performing it in training can enhance general pressing strength and consequently improve bench press performance.
In a similar way, strongmen may be required to perform an array of pressing exercises including the clean & press and the circus press.
Therefore, strongmen can also improve their competition performance by developing the shoulder press in training.
3) Competitive Athletes
Those who compete in other competitive strength sports may also find value in performing the shoulder press.
For example, in CrossFit, participants are expected to perform an array of exercises. Some of these involve pressing – exercises such as the clean & press, thruster, and handstand push-ups.
However, benefits extend further than solely Crossfit. The majority of competitive athletes will find that developing shoulder strength and size will facilitate athletic performance.
4) General Health and Fitness
Thinking more broadly, most people will benefit from performing the shoulder press as it can improve health, movement, and overall fitness.
As reflected on earlier, shoulder presses place a significant demand on an array of upper body muscles, many of which play an influential role in posture.
Therefore, shoulder presses can substantially improve our posture and movement as well as strength and size. This has a positive knock-on impact and reduces our injury risk.
Finally, pressing movements are a key human movement pattern and, as a result, it is one that should be performed often.
The Barbell v Dumbbell Shoulder Press
It’s clear that the shoulder press is a highly effective resistance exercise that has the potential to improve many fitness components.
Although the shoulder press is conventionally performed using a barbell, dumbbells are also commonly used.
Dumbbells are an excellent option for shoulder press as they can help to eliminate any imbalances and asymmetries.
However, the barbell will allow you to lift significantly more load than the dumbbells will. This is primarily down to the fact that the stability demands are greater with dumbbells (2).
Therefore, if your goal is to maximize shoulder strength, barbells are recommended over dumbbells.
Furthermore, if you perform a sport that uses barbells (such as powerlifting or Olympic lifting), it makes sense to utilize the barbell rather than the dumbbell variation.
While it’s not the case that one is better than the other, you do need to consider the demands of your sport and the goals you have set for yourself when determining the variation to use.
Programming Considerations
Considering that the shoulder press is a compound lift, it can be programmed like other compounds (such as the squat, deadlift, and bench press).
If your goal is to maximize shoulder strength, it is recommended to use heavy weight and a low range (3).
For building muscle size, research indicates that total training volume is more significant than the number of reps performed (4). Typically, however, moderate loads are used for hypertrophy.
Sports athletes can utilize a combination of these methods to generally improve strength, size, stability, and general pressing abilities.
Final Word
The shoulder press is undoubtedly one of the most effective resistance exercises that can be done to enhance shoulder strength.
The vast majority of individuals and athletes will greatly benefit from incorporating this exercise into their training programs.
References:
1 – Williams, Martin R.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020-01). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. Journal of Strength and Conditioning Research. 34 (1): 73–78. doi:10.1519/JSC.0000000000002660. ISSN 1533-4287. PMID 29889776
2 – Saeterbakken, Atle H.; Fimland, Marius S. (2013-07). “Effects of body position and loading modality on muscle activity and strength in shoulder presses”. Journal of Strength and Conditioning Research. 27 (7): 1824–1831. doi:10.1519/JSC.0b013e318276b873. ISSN 1533-4287. PMID 23096062.
3 – Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
4 – SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
The Ultimate At-Home Barbell Workouts
The Only Training Tool You Need To Build Strength
The barbell is the ultimate strength training tool. There is a good reason why the strongest men on earth predominantly use barbells in their workouts.
Barbells are highly versatile yet simple pieces of equipment that allow you to perform a vast number of upper and lower body resistance exercises.
Furthermore, when it comes to free weights, there is no other piece of kit that allows you to lift as heavy as the barbell. This makes them an ideal piece of equipment for building serious strength at home.
This article will provide an at-home barbell only training program and guidelines to help you to make the most optimal progress possible.
The Barbell Only Workout
As the name suggests, the following training program utilizes the barbell only. You will not need any other piece of training equipment other than the barbell and weight plates.
The following section firstly provides information on training structure before moving on to detail the individual barbell workouts.
Training Structure
The barbell training plan is a three-day plan with the option of an additional accessory session.It follows a traditional split with a leg workout, chest and triceps workout, and a back and biceps workout to complete.The purpose of the accessory session is to increase total weekly training volume and is more speed focused.
This session is non-compulsory. If you are feeling fatigued from the other sessions, you may wish to skip the accessory session.
While the training structure can be adjusted to suit your lifestyle and preferences, the following table maps out the ideal weekly structure:
Day
Training
Monday
Legs
Tuesday
Off
Wednesday
Chest, Triceps, and Abs
Thursday
Off
Friday
Back and Biceps
Saturday
Accessory Day
Sunday
Off
Session One – Legs
Exercise
Training Volume (Sets x Reps)
Back Squat
4 x 8
Walking Lunge
3 x 20
Stiff Leg Deadlift
2 x 15
Standing Calf Raise
3 x 12
Front Squat
3 x 10
Farmers Walk
3 x 30 seconds
The primary exercise in this workout is the back squat. There are few exercises that compare to the squat for leg development.However, although the exercise does place a great demand on the quads and glutes, it also requires a great amount of work from the core muscles.
Walking lunges are an excellent unilateral (single-limbed) strengthening exercise. Although both feet are in contact with the ground during this exercise, the front leg does the majority of the work.
During the walking lunge, it is imperative that you keep the chest up and core engaged to enhance balance and stability.
While the squat and lunge place a great emphasis on anterior (front) muscles, the stiff leg deadlift highly activates the posterior muscles such as the hamstrings, glutes, and low back.
The standing calf raise which is an isolation exercise that specifically targets the calf muscles. To maximize range of motion, place the front of the feet on an elevated surface.
In terms of total weight lifted, front squats will not allow you to lift as heavy as back squats, however, they do place a greater demand on the quadriceps, core strength, and mobility.Finally, to perform the farmers walk, simply pinch two weight plates in each hand and walk. This exercise specifically develops core and grip strength.
Session Two – Chest, Triceps, and Abs
Exercise
Training Volume (Sets x Reps)
Bench Press
3 x 15
Incline Bench Press
3 x 8
Close Grip Bench Press
2 x 20
Seated Military Press
4 x 12
Tricep Skullcrushers
3 x 10
Barbell Rollout
2 x 20
The bench press is the ultimate chest developer which explains why this session begins with three bench press variations.Out of all of the variations, the conventional bench press will allow you to lift the most weight and maximize strength progress.Moving on to the incline press which particularly targets the upper portion of the pectorals (chest) and the anterior deltoids (shoulder).
Shifting your grip influences muscle activation. Typically, a wider grip places more stress on the pecs while a narrower grip hits the triceps (arms) more.
Therefore, the purpose of the narrow bench press is to develop tricep strength and size.
The military press is a challenging exercise that will continue to work the chest, shoulders, and triceps. Performing it from a seated position negates the involvement of the lower body muscles.
Skullcrushers are an isolation exercise that targets the triceps and can lead to significant improvements in arm strength and size.
This session finishes with the barbell rollout which is undoubtedly one of the most challenging but highly effective core exercises that can be performed.
Session Three – Back and Biceps
Exercise
Training Volume
Deadlift
4 x 8
Bent Over Row
3 x 12
Pendlay Row
3 x 8
Shrugs
4 x 15
Bicep Curl
3 x 15
Reverse Grip Bicep Curl
3 x 15
As with squats, the deadlift is a supreme exercise that works the entire posterior chain and the core. It is a particularly effective developer of the back which explains it’s inclusion in this session.Moving on to bent over rows which target the latissimus dorsi which are the powerful, wing-like muscles found in the back.Next, you are to complete the Pendlay row. This is similar to the bent row, however, instead of holding the bar in a suspended position, the bar is pulled from and returns to the floor with each rep.
The Pendlay row requires a greater level of mobility but will allow you to work on explosive power more so than the bent over row.Shrugs are a heavy accessory exercise that particularly works the trapezius muscles. These are the distinctive muscles that are located either side of the neck.You’ll finish this session by completing two bicep-focused exercises – the conventional bicep curl and a reverse grip curl.
Because curls are a single-joint movement, both of these exercises highly activate the biceps. The reverse grip also places a great demand on forearm extensors and grip strength.
Session Four – Accessory Day
Exercise
Training Volume
Sit-ups
2 x 20
Plank
2 x 45 seconds
Upright Row
3 x 12
Front Raise
3 x 15
Snatch Grip Deadlift
2 x 15
As highlighted, this accessory day is non-compulsory, however, performing it regularly will facilitate a faster improvement in strength.The session begins with some core work – sit-ups and planks. While these are perhaps not the most exciting exercises, they are undoubtedly effective developers of the core muscles, specifically the abdominals.
Moving on next to the upright row which is an efficient developer of the shoulders and the upper back. With this one, ensure you keep the barbell tight to the body as you vertically row.Another highly effective isolation exercise is the front raise. This particularly targets the shoulders while also demanding a great deal of core strength and stability.The session concludes with a deadlift variation known as snatch grip deadlift. This refers to the extremely wide grip assumed during the Olympic lift, the snatch.Having an extremely wide grip on the bar places more demand on the upper back musculature and grip.
Optimizing Your Progress
There are a number of areas that you should prioritize in order to make the best progress with your training. This section will highlight four key aspects to focus on.
Technique
One of the most common mistakes that you’re likely to see with barbell-based training is either rushing the movement or overloading the bar.
Both of these mistakes tend to cause exercise technique to break down. Not only does this reduce the effectiveness of the exercise, it may also increase the chance of sustaining an injury.
Therefore, take your time with each exercise and prioritize technique first as this will ensure that you are performing the exercise safely and effectively.
If any of the aforementioned exercises are new to you, avoid the temptation to immediately lift heavy. Instead, spend the first couple of weeks with light weight to allow the nervous system to get to grips with the movement patterns and gradually add weight from there.
Progressive Overload
Regardless of whether you are a beginner or an advanced lifter, progressive overload is a principle that must be applied to your training if you want to improve.
Progressive overload involves gradually increasing the training intensity of your workouts over time. The simplest way to do this is to gradually add weight to the barbell.Strength training places a stimulus on the body that forces it to adapt and improve. However, as the body becomes more familiar with this stimulus, adaptations will slow and cease.
By consistently applying progressive overload to your training, the training stimulus changes which continually forces the body to adapt (1).
Nutrition
While physical training is of great importance and can have an array of benefits, eating well is of equal importance.
Firstly, ensure that you are consuming the right number of calories per day for your training goal. If you are looking to increase muscular strength and size, you may need to up your calorie intake.
Ensure you are consuming enough protein every day. Protein plays a key role in post-workout recovery and consequently influences improvements in muscle growth and strength (2).It is also important that you eat a wide range of fruits and vegetables to optimize health and function.
Tracking
If you want to ensure that you are progressing at the correct rate, it’s vital to track each training session and your nutrition.
Studies have consistently shown that those who track make better progress than those who don’t (3).Although you have the workouts already scheduled, the weights that you use for each exercise are not prescribed.Therefore, you will need to keep a log of the weight that you use for each exercise. As the weeks progress, gradually add weight to each lift and log your progressions.
In terms of nutrition, if you are upping your calorie intake to maximize muscle growth, tracking your daily calorie intake will ensure you are consuming the right amount.
Final Word
There are many different strength training methods to choose from, however, few can compare to barbell training.By following the barbell only training program and guidelines outlined in this article, it is possible to make significant advancements in both strength and physique.
References:
1 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3438871/ Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/ Carbone, John W.; Pasiakos, Stefan M. (2019-05-22). “Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit”. Nutrients. 11 (5). doi:10.3390/nu11051136. ISSN 2072-6643. PMC 6566799. PMID 31121843.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/ Ingels, John Spencer; Misra, Ranjita; Stewart, Jonathan; Lucke-Wold, Brandon; Shawley-Brzoska, Samantha (2017). “The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time”. Journal of Diabetes Research. 2017. doi:10.1155/2017/6951495. ISSN 2314-6745. PMC 5568610. PMID 28852651.