Building a strong and muscular upper body is a common fitness goal for many. Barbell exercises are renowned for their effectiveness in achieving this aim. 

In this guide, we will explore the top barbell exercises for upper body muscle mass, learn how to perform them correctly and understand their incredible benefits. 

Additionally, we will design a full upper body barbell workout that you can incorporate into your fitness routine. Before we dive into the specifics, let’s explore barbell exercises for upper body development.

10 Best Barbell Exercises For A Barbell Upper Body Workout

1. Barbell Bench Press

How To Do Exercise Barbell Bench Press

1. Lie on a bench with your feet flat on the floor.
2. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Lower the barbell to your chest, keeping your elbows at a 90-degree angle.
4. Push the barbell back up to the starting position.

Barbell Bench Press Benefits

• Strengthens the chest, shoulders, and triceps.
• Builds upper body power and mass.

2. Barbell Rows

How To Do Barbell Rows

1. Stand with your feet hip-width apart, knees slightly bent.
2. Hold the barbell with an overhand grip, hands shoulder-width apart.
3. Bend at your hips and knees, keeping your back straight.
4. Pull the barbell to your lower ribcage, squeezing your shoulder blades together.
5. Lower the barbell back to the starting position.

Barbell Rows Benefits

• They build strong upper back muscles.
• Help maintain an upright posture.
• Strengthen core muscles.
• Support weight management.
• Boost performance in sports.

3. Barbell Overhead Press

How To Do Barbell Overhead Press

1. Stand with your feet hip-width apart.
2. Hold the barbell at shoulder height with an overhand grip.
3. Press the barbell overhead until your arms are fully extended.
4. Lower the barbell back to shoulder height.

Barbell Overhead Press Benefits

• Develops shoulder strength and mass.
• Enhances shoulder stability.

4. Barbell Pull-Ups

How To Do Barbell Pull-Ups

1. Attach a barbell to a stable overhead structure.
2. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Hang from the barbell with your arms fully extended.
4. Pull your chest to the barbell by engaging your upper back and arms.
5. Lower your body back down with control.

Barbell Pull-Ups Benefits

• Builds a strong upper back, biceps, and forearms.
• Enhances grip strength.

5. Barbell Curl

How To Do Barbell Curl

1. Stand with your feet hip-width apart, holding the barbell with an underhand grip.
2. Keep your elbows close to your body.
3. Curl the barbell toward your chest, squeezing your biceps.
4. Lower the barbell back to the starting position.

Barbell Curl Benefits

• Focuses on bicep development.
• Improves arm aesthetics and strength.

6. Barbell Shrugs

How To Do Barbell Shrugs

1. Stand with your feet hip-width apart, holding a barbell in front of you with an overhand grip.
2. Elevate your shoulders as high as possible while keeping your arms straight.
3. Squeeze your traps at the top of the movement.
4. Lower the barbell back down in a controlled manner.

Barbell Shrugs Benefits

• Targets the upper traps.
• Enhances shoulder stability.
• Improves posture and aesthetics.

7. Barbell Push-Ups

How To Do Barbell Push-Ups

1. Place two barbells parallel on the ground, shoulder-width apart.
2. Assume a push-up position with your hands gripping the barbells.
3. Lower your chest to the ground while maintaining a straight body.
4. Push yourself back up to the starting position.

Barbell Push-Ups Benefits

• Works the chest, shoulders, and triceps.
• Adds variety to push-up routines.

8. Barbell Upright Rows

How To Do Barbell Upright Rows

1. Stand with your feet hip-width apart, holding the barbell with an overhand grip, hands close together.
2. Pull the barbell up to your chin, keeping it close to your body.
3. Lower the barbell back down in a controlled manner.

Barbell Upright Rows Benefits

• Targets the shoulders, traps, and upper back.
• Enhances shoulder aesthetics and strength.

9. Barbell Lateral Raises

How To Do Barbell Lateral Raises

1. Stand with your feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
2. Raise the barbell to shoulder level while keeping your arms straight.
3. Lower the barbell back to your thighs in a controlled manner.

Barbell Lateral Raises Benefits

• Focuses on shoulder development, particularly the lateral deltoids.
• Enhances shoulder width.

10. Barbell Skull Crushers

How To Do Barbell Skull Crushers

1. Lie on a bench with your feet flat on the floor.
2. Hold the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Extend your arms straight up.
4. Bend your elbows to lower the barbell towards your forehead.
5. Extend your arms back up to the starting position.

Barbell Skull Crushers Benefits

• Targets the triceps, adding definition and strength.

The Upper Body Barbell Workout

Now that we’ve explored these top barbell exercises for upper-body muscle mass let’s put them together into a complete upper-body barbell workout. This workout is designed to help you build strength, power, and mass in your upper body. Remember to use proper form and adjust the weights to match your fitness level.

Upper Body Barbell Workout

• Barbell Bench Press – 3 sets of 10 reps
• Barbell Rows – 3 sets of 10 reps
• Barbell Overhead Press – 3 sets of 10 reps
• Barbell Pull-Ups – 3 sets of 10 reps
• Barbell Curl – 3 sets of 10 reps
• Barbell Shrugs – 3 sets of 10 reps
• Barbell Push-Ups – 3 sets of 10 reps
• Barbell Upright Rows – 3 sets of 10 reps
• Barbell Lateral Raises – 3 sets of 10 reps
• Barbell Skull Crushers – 3 sets of 10 reps
• Rest for 60-90 seconds between each set.

Upper Body Anatomy

To understand why these barbell exercises are effective, let’s take a quick look at the upper body muscles they work:

Chest

When you perform the bench press, your primary focus is on the pectoral muscles, commonly known as the chest muscles. These muscles are responsible for the pressing motion as you push the barbell away from your body.

Back

Barbell rows and pull-ups are powerhouse exercises for your upper back. They primarily engage the latissimus dorsi, affectionately known as the “lats,” which are the broad muscles responsible for the V-shaped appearance of your upper body. Additionally, they work the trapezius muscles, which extend down your neck and upper back, enhancing your posture and upper body strength.

Arms

For your arms, barbell curls, and skull crushers are great. Barbell curls make your biceps (the front of your upper arms) bigger, while skull crushers work your triceps (the back of your upper arms).

Shoulders

For arm development, barbell curls, and skull crushers are your go-to moves. Barbell curls target the biceps, those impressive muscles on the front of your upper arm that create the classic “gun show” look. On the flip side, skull crushers hone in on the triceps, which make up the bulk of your arm’s backside and play a crucial role in pushing movements.

Core

Even though it might not seem like it, many of these exercises also engage your core muscles to help you stay stable and balanced during the movements. Your core includes the muscles that give you a strong and sturdy middle, including the six-pack muscles and the ones on the sides.

Why Are Barbells Good For Upper Body Development?

Barbells are fantastic for making your upper body stronger for a few important reasons:

Getting Stronger Gradually

With barbells, you can make your workouts more challenging over time by adding more weight. This gradual increase in weight is like a secret code for making your muscles grow bigger and stronger.

Working Lots of Muscles Together

When you use a barbell, you’re not just working one muscle at a time. Many barbell exercises make lots of your upper body muscles work together. It’s like having a whole team of muscles helping you get stronger all at once.

Making All Muscles Strong

Barbells help all your upper body muscles grow evenly. This means you won’t end up with some muscles too big and others too small. It’s like making sure all your team players are equally strong.

Getting Ready for Real-Life Activities

The movements you do with a barbell are like actions you might do in your daily life, such as lifting things or pushing things. So, when you train with a barbell, you’re also getting better at everyday tasks, like carrying groceries or picking up your kids.

Lots of Choices

Barbells are like a toolbox full of different exercises. You can pick and choose which ones work best for you and target the upper body muscles you want to focus on. It’s like having many options to build your upper body the way you want.

Final Thoughts On Barbell Exercises For Mass

Incorporating these barbell exercises into your fitness routine can help you achieve a powerful and well-defined upper body. However, always prioritize proper form, safety, and gradual progression in weights to maximize the benefits and prevent injuries.

FAQs

References

1. What Muscles Do Bench Presses Work? Retrieved from https://www.healthline.com/health/exercise-fitness/bench-press-muscles-worked#:~:text=Muscles%20worked%20by%20a%20bench,pectoralis%20major

3. How to Do Skull Crushers, aka Lying Triceps Extensions. Retrieved from https://www.healthline.com/health/fitness/skull-crushers

Michael K.

Daniel Mesa, CPT, is a trusted fitness expert and founder of  FitDominium. With his extensive experience and commitment to helping others, Daniel is the go-to source for reliable fitness advice and recommendations.