20 Best Shoulder Exercises with EZ Bar (With Videos) (2024)

• April 7, 2023
• Updated April 7, 2023

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Do you want to build strong and stable shoulders, but the only training equipment that you have is an EZ Bar? Well, don’t worry, because we have the 20 best shoulder exercises with an EZ bar for you.

Strong shoulders not only help you look great but also play a critical role in your day-to-day activities and keep you injury-free. They’re responsible for a wide range of movements and help support your upper body.

Now, let’s talk about the EZ bar. The EZ Bar is a versatile piece of equipment that can be used for a variety of shoulder exercises, making it the perfect tool for anyone looking to add mass and definition to their shoulders. One of the best things about the EZ bar is its unique shape that allows for a more comfortable grip and helps avoid unnecessary strain on your wrists compared to a straight barbell.

We are going to cover the following topics:

• Shoulder Anatomy
• Factors That Impact Shoulder Training
• 20 Best Shoulder Exercises with EZ Bar
• Tips for Building Boulder Shoulders and Better Results
• Reps and Sets
• Shoulder Training Intensity Boosting Techniques
• Example Shoulder Workout with EZ Bar

We’ve put together a list of the 19 best shoulder exercises you can do with an EZ bar. These exercises are designed to help you build strong, well-defined, and capped shoulders.

So, let’s dive in and start working on those shoulders!

Shoulder Anatomy

First, let’s examine the shoulder anatomy so that you understand what muscles we are talking about later on. The shoulder is a complex joint that is critical for a wide range of movements in daily life and various exercises.

The shoulder joint is composed of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone).

The main muscles of the shoulder are the deltoids, trapezius, rotator cuff muscles, and the smaller stabilizing muscles. These muscles work together to enable the shoulder’s wide range of motion.

• Deltoids

The deltoids are the most visible shoulder muscles and are responsible for the rounded appearance of the shoulders. The deltoid muscle is divided into three heads: anterior (front), medial (middle), and posterior (rear). Each head is responsible for different shoulder movements:

• • Anterior Deltoid

Involved in shoulder flexion, horizontal adduction, and internal rotation. Exercises that target the anterior deltoid include front raises, overhead presses, and push-ups.

• • Medial Deltoid

Primarily responsible for shoulder abduction. Lateral raises, upright rows, and wide-grip pull-ups are exercises that target the medial deltoid.

• • Posterior Deltoid

Involved in shoulder extension, horizontal abduction, and external rotation. Exercises that target the posterior deltoid include reverse flyes, face pulls, and bent-over rows.

• Trapezius

The trapezius is a large, kite-shaped muscle that spans from the neck to the mid-back. It has three main sections: upper, middle, and lower fibers. The trapezius helps in scapular elevation (shrugging), retraction (squeezing shoulder blades together), and depression (pulling shoulder blades downward).

• Rotator Cuff Muscles

The rotator cuff is a group of four muscles (supraspinatus, infraspinatus, teres minor, and subscapularis) that surround and stabilize the shoulder joint.

These muscles are crucial for maintaining shoulder stability during various movements, including pressing and pulling exercises. Rotator cuff exercises include internal and external rotations and shoulder external rotation with abduction.

To train the different shoulder muscles effectively, it’s essential to include a variety of exercises that target each muscle group.

Incorporating compound movements like presses and rows, along with isolation exercises like raises, will help develop well-rounded shoulder strength and stability.

Factors That Impact Shoulder Training

Two factors to consider when training your shoulders are whether you perform the exercises standing vs. sitting and your body positioning in relation to the path that the weight will take when you lift it. Both of these factors can impact your shoulder training.

Let’s take a look:

Standing vs. Sitting

Performing the shoulder press exercise from a seated or standing position has some key differences in terms of muscle activation, stability, and overall benefits.

Let’s compare the two variations:

• Muscle Activation

Both seated and standing shoulder presses target the anterior and medial deltoids, as well as the triceps. However, the standing variation also engages the core muscles, lower back, and glutes to maintain an upright posture and stabilize the body during the movement. This results in greater overall muscle activation when performing the exercise from a standing position.

• Stability

The seated shoulder press provides greater stability due to the support of the bench, which allows you to focus more on the shoulder muscles and potentially lift heavier weights. The standing shoulder press requires more balance and core activation, making it a more challenging exercise, especially for beginners or those with compromised balance.

• Lower Back Strain

Performing the shoulder press in a standing position may put more strain on the lower back, especially if you arch your back excessively to push the weight overhead. Maintaining proper form and engaging the core can help minimize this risk. In contrast, the seated position provides more support for the lower back, reducing the chance of strain.

• Functional Strength

The standing shoulder press is more functional in nature, as it mimics real-life activities that involve pushing or lifting objects overhead. This variation can improve overall functional strength and performance in sports and daily activities.

Both seated and standing shoulder presses have their benefits. I recommend incorporating both variations if you can. Experiment and see what works best for you.

Body Position

The position of your body during shoulder training can significantly affect the activation of different shoulder muscles, as well as the emphasis placed on specific muscle groups.Changing your body position can help target different areas of the shoulder, ensuring balanced muscle development and preventing imbalances that could lead to injury.

Here’s how your body position affects your shoulder training:

• Incline Position

Performing shoulder exercises on an incline bench (e.g., incline bench press, incline lateral raises) places more emphasis on the upper chest and anterior (front) deltoids.

• Decline Position

Performing shoulder exercises on a decline bench (e.g., decline bench press, decline lateral raises) targets the lower chest and places some emphasis on the medial (middle) deltoids. However, this position is less common in shoulder training, as it’s not as effective in targeting specific shoulder muscle groups.

• Overhead Position

Exercises that involve lifting weights overhead (e.g., shoulder press, push press) primarily target the anterior and medial deltoids. The overhead position also engages the triceps and the upper portion of the trapezius muscles.

• Horizontal Position

Shoulder exercises performed at a horizontal level (e.g., lateral raises, front raises, reverse flyes) effectively target the medial, anterior, and posterior (rear) deltoids, respectively.

Adjusting the position of your arms during these exercises (e.g., performing lateral raises with arms slightly in front of the body) can shift the emphasis between different deltoid heads.

• Bent-Over Position

Exercises performed with a bent-over body position (e.g., bent-over lateral raises, bent-over rows) target the posterior deltoids and upper back muscles (trapezius, rhomboids). The more horizontal your torso is during these exercises, the greater the emphasis on the posterior deltoids.

You should incorporate a variety of body positions in your shoulder training. By doing this, you will ensure balanced shoulder development.

20 Best Shoulder Exercises with EZ Bar

The EZ Bar is a great tool for targeting your shoulder muscles and achieving those boulder shoulders. Read on for the top 20 EZ Bar exercises that will help you sculpt your shoulders and build strength. So, get ready to add these exercises to your routine and start seeing results!

(Click the links for video tutorials)

• Standing EZ Bar Shoulder Press

• Muscles targeted:
• Anterior, medial, and posterior deltoids. It also works the trapezius and other stabilizing muscles in the upper back and arms.
• Starting Position and Proper Form:
• Stand with your feet shoulder-width apart, holding the EZ bar with an overhand grip. Make sure your hands are slightly wider than shoulder-width.
• Position the bar at chest height, with your elbows bent and pointing outward. This is your starting position.
• Press the bar upward, extending your arms fully without locking the elbows. Keep your core engaged and avoid arching your back.
• Pause briefly at the top of the movement before slowly lowering the bar back to the starting position.

• Seated EZ Bar Shoulder Press

• Muscles Targeted:
• Anterior, medial, and posterior deltoids. It also works the trapezius and other stabilizing muscles in the upper back and arms.
• Starting Position and Proper Form:
• Sit on an upright bench, or an incline bench set to around 90 degrees, holding the EZ bar with an overhand grip. Make sure your hands are slightly wider than shoulder-width.
• Position the bar at chest height, with your elbows bent and pointing outward. This is your starting position.
• Press the bar upward, extending your arms fully without locking the elbows. Keep your core engaged and avoid arching your back.
• Pause briefly at the top of the movement before slowly lowering the bar back to the starting position.

• Standing EZ Bar Military Press

• Muscles Targeted:
• Anterior and medial deltoids, with secondary involvement of the triceps and upper chest muscles.
• Starting Position and Proper Form:
• Stand with your feet shoulder-width apart, holding the EZ bar with an overhand grip, hands slightly wider than shoulder-width apart, and the bar resting on your upper chest.
• Press the bar upward, extending your arms fully without locking your elbows, then slowly lower the bar back to the starting position.
• Maintain a straight back and engaged core throughout the exercise, avoid arching your back, and focus on controlled movement without using momentum.
• The main difference between the military press and the shoulder press is maintaining a rigid upright posture when performing the military press.

• Seated EZ Bar Military Press

• Muscles Targeted:
• Anterior and medial deltoids, with secondary involvement of the triceps and upper chest muscles
• Starting Position and Proper Form:
• Sit on a bench with back support, feet flat on the ground, holding the EZ bar with an overhand grip, hands slightly wider than shoulder-width apart, and the bar resting on your upper chest
• Press the bar upward, extending your arms fully without locking your elbows, then slowly lower the bar back to the starting position
• Maintain a straight back and engaged core throughout the exercise, avoid arching your back, and focus on controlled movement without using momentum
• The main difference between the military press and the shoulder press is maintaining a rigid upright posture when performing the military press.

• EZ Bar Push Press

• Muscles Targeted:
• Anterior deltoids, triceps, and upper chest. It also works the lower body muscles, such as the quadriceps, glutes, and calves, as you use your legs to generate power.
• Starting Position and Proper Form:
• Stand with your feet shoulder-width apart, holding the EZ bar with an overhand grip. Grip should be slightly wider than shoulder-width.
• Position the bar at chest height, with your elbows bent and pointing outward. This is your starting position.
• Slightly bend your knees and then quickly extend them, using the momentum to help press the bar overhead, fully extending your arms without locking your elbows.
• Pause briefly at the top of the movement before slowly lowering the bar back to the starting position, using control throughout the movement.
• Keep your core engaged and maintain a straight back during the exercise.

• EZ Bar Reverse Grip Standing Shoulder Press

• Muscles Targeted:
• Anterior and medial deltoids, as well as the triceps. It also works the stabilizing muscles in your upper back and arms.
• Starting Position and Proper Form:
• Stand with your feet shoulder-width apart, holding the EZ bar with an underhand grip. Your hands should be slightly wider than shoulder-width for a comfortable grip.
• Position the bar at chest height, with your elbows bent and pointing down. This is your starting position.
• Press the bar upward, extending your arms fully without locking your elbows. Keep your core engaged and avoid arching your back.
• Pause briefly at the top of the movement before slowly lowering the bar back to the starting position.

• EZ Bar Reverse Grip Seated Shoulder Press

• Muscles Targeted:
• Anterior and medial deltoids, as well as the triceps. It also works the stabilizing muscles in your upper back and arms.
• Starting Position and Proper Form:
• Sit on an upright bench, or an incline bench set to around 90 degrees, holding the EZ bar with an underhand grip. Grip width should be slightly wider than shoulder-width.
• Position the bar at chest height, with your elbows bent and pointing down. This is your starting position.
• Press the bar upward, extending your arms fully without locking your elbows. Keep your core engaged and avoid arching your back.
• Pause briefly at the top of the movement before slowly lowering the bar back to the starting position.

• EZ Bar Standing Behind the Neck Press

• Muscles Targeted:
• Medial and posterior deltoids, with secondary involvement of the triceps and upper back muscles.
• Starting Position and Proper Form:
• Stand with feet shoulder-width apart, holding the EZ bar with an overhand grip, hands slightly wider than shoulder-width apart, and the bar resting on your upper back just below the base of the neck.
• Press the bar upward, extending your arms fully without locking your elbows, then slowly lower the bar back to the starting position.
• Maintain a straight back and engaged core throughout the exercise, avoid excessive arching of the back or neck, and focus on controlled movement without using momentum.
• Caution: This exercise can be risky for some individuals due to the positioning of the bar and potential strain on the shoulder joint.To help ensure proper form, start with a lighter weight. If you experience discomfort or pain during the exercise, use a different alternative shoulder press variations.

• EZ Bar Seated Behind the Neck Press

• Muscles Targeted:
• Medial and posterior deltoids, with secondary involvement of the triceps and upper back muscles.
• Starting Position and Proper Form:
• Sit on a bench with back support, feet flat on the ground, holding the EZ bar with an overhand grip, hands slightly wider than shoulder-width apart, and the bar. resting on your upper back just below the base of the neck.
• Press the bar upward, extending your arms fully without locking your elbows, then slowly lower the bar back to the starting position.
• Maintain a straight back and engaged core throughout the exercise, avoid excessive arching of the back or neck, and focus on controlled movement without using momentum.
• Caution: This exercise can be risky for some individuals due to the positioning of the bar and potential strain on the shoulder joint.To help ensure proper form, start with a lighter weight. If you experience discomfort or pain during the exercise, use a different alternative shoulder press variations.

• EZ Bar Z Press

• Muscles Targeted:
• Anterior and medial deltoids, with secondary involvement of the triceps, upper chest, and core muscles.
• Starting Position and Proper Form:
• Sit on the floor with your legs straight in front of you, holding the EZ bar with an overhand grip, hands slightly wider than shoulder-width apart, and the bar resting on your upper chest.
• Press the bar upward, extending your arms fully without locking your elbows, then slowly lower the bar back to the starting position.
• Make sure to keep your core engaged, maintain a straight back, and focus on controlled movement without using momentum or leaning backward.

• EZ Bar Front Raise

• Muscles Targeted:
• Anterior deltoids and it also engages the upper chest and the stabilizing muscles in your arms and upper back.
• Starting Position and Proper Form:
• Stand with your feet shoulder-width apart, holding the EZ bar with an overhand grip. Your hands should be about shoulder-width apart for a comfortable grip.
• Keep your arms extended and the bar resting against your thighs. This is your starting position.
• Raise the bar straight up in front of you, keeping your arms extended and your elbows slightly bent. Make sure to engage your core and maintain a straight back.
• Lift the bar until it’s at shoulder height or slightly above. Pause briefly at the top of the movement.
• Slowly lower the bar back to the starting position, maintaining control throughout the movement.

• EZ Bar Upright Row

• Muscles Targeted:
• Medial and posterior deltoids, as well as the trapezius and upper back muscles. It also engages the biceps and forearms to a lesser extent.
• Starting Position and Proper Form:
• Stand with your feet shoulder-width apart, holding the EZ bar with an overhand grip. Your hands should be close together, about shoulder-width or slightly narrower for a comfortable grip.
• Let the bar hang down in front of you with your arms extended and a slight bend in your elbows. This is your starting position.
• Lift the bar straight up towards your chin, leading with your elbows and keeping the bar close to your body. Make sure to engage your core and maintain a straight back.
• Continue lifting the bar until your elbows are at shoulder height or slightly above. Pause briefly at the top of the movement.
• Slowly lower the bar back to the starting position, maintaining control throughout the movement.

• EZ Bar High Pull

• Muscles Targeted:
• Upper back, traps, rear delts, biceps, and forearms.
• Starting Position and Proper Form:
• Start by standing with your feet shoulder-width apart and gripping an EZ bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart.
• Pull the bar up toward your chin while keeping your elbows high and pointed out to the sides.
• Pause for a second at the top of the movement and then slowly lower the bar back down to the starting position.
• Variations of this exercise include using different grips such as a neutral grip, underhand grip, or a wide grip.

• The EZ Bar Rear Deltoid Row

• Muscles Targeted:
• Rear deltoids, but also engages the upper back and traps.
• Starting Position and Proper Form:
• Start by standing with your feet shoulder-width apart and holding an EZ bar with an overhand grip.
• Hinge forward at the hips and bend your knees slightly to get into a bent-over position.
• Keeping your elbows close to your sides, pull the EZ bar towards your upper abdomen, focusing on squeezing your rear delts.
• Pause at the top of the movement, squeezing your back muscles, and then slowly lower the bar back down to the starting position.

• EZ Bar Bent-Over Row

• Muscles Targeted:
• Primarily the posterior deltoids, as well as the latissimus dorsi, rhomboids, and middle trapezius in your upper back. Additionally, it works the biceps and forearms.
• Starting Position and Proper Form:
• Stand with your feet shoulder-width apart, holding the EZ bar with an overhand grip. Your hands should be wider than shoulder-width apart for a comfortable grip.
• Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged. Your torso should be almost parallel to the ground.
• Let the bar hang down in front of you with your arms extended. This is your starting position.
• Pull the bar up towards your lower chest, driving your elbows back and squeezing your shoulder blades together.
• Pause briefly at the top of the movement before slowly lowering the bar back to the starting position, maintaining control throughout the movement.

• EZ Bar Face Pulls

• Muscles Targeted:
• Rear deltoids, but also engages the upper back and traps.
• Starting Position and Proper Form:
• Start by standing with your feet shoulder-width apart and holding an EZ bar with a wide overhand grip.
• Hinge forward at the hips and bend your knees slightly to get into a bent-over position.
• Pull the EZ bar towards your forehead, focusing on squeezing your rear delts.
• Pause at the top of the movement, squeezing your back muscles, and then slowly lower the bar back down to the starting position.

• EZ Bar Shrug

• Muscles Targeted:
• Primarily the upper trapezius, with some engagement of the middle trapezius, levator scapulae, and rhomboids
• Starting Position and Proper Form:
• Stand with feet shoulder-width apart, holding the EZ bar with an overhand grip, hands slightly wider than shoulder-width apart
• While keeping your arms straight, lift your shoulders towards your ears as high as possible, then slowly lower them back down
• Variations:
• Reverse grip: Use an underhand grip to hold the EZ bar, which can slightly change the muscle activation
• Seated: Perform the shrugs while seated on a bench, which can help to isolate the upper trapezius and maintain proper form
• Pausing at the top: Hold the shrug at the top of the movement for a couple of seconds to increase time under tension and muscle activation

• EZ Bar Overhead Carry

• Muscles Targeted:
• Primarily the deltoids, trapezius, and serratus anterior, with secondary involvement of the triceps, core, and stabilizing muscles throughout the body
• Starting Position and Proper Form:
• Stand with feet shoulder-width apart, holding the EZ bar with an overhand grip, hands slightly wider than shoulder-width apart, and the bar pressed overhead with arms fully extended
• While maintaining the overhead position, walk forward for a predetermined distance or time, keeping your core engaged and body stable throughout the movement
• Keep your core engaged, maintain proper posture, and focus on controlled movement and stability throughout the exercise

• EZ Bar Suitcase Carry

• Muscles Targeted:
• Primarily the obliques, with secondary involvement of the shoulders, traps, forearms, and stabilizing muscles throughout the core and lower body
• Starting Position and Proper Form:
• Hold the center of the EZ bar with one hand, using a neutral grip, and the bar hanging at your side
• While maintaining an upright posture and engaged core, walk forward for a predetermined distance or time, keeping the EZ bar steady at your side
• Keep your core engaged and maintain proper posture throughout the exercise, focus on controlled movement and stability, and avoid leaning to one side

• EZ Bar Clean and Press

• Muscles Targeted:
• Quadriceps, hamstrings, glutes, deltoids, and traps, with secondary involvement of the forearms, biceps, triceps, and core muscles
• Starting Position and Proper Form:
• Stand with feet shoulder-width apart, holding the EZ bar with an overhand grip, hands slightly wider than shoulder-width apart, and the bar resting on your thighs
• Perform a Clean by bending your knees and hips to lower the bar toward the ground, then explosively extend your hips and knees while shrugging your shoulders to pull the bar upward
• Quickly drop your body under the bar and catch it on your front shoulders with your elbows pointing forward, then stand up
• Continue with a Press by pushing the bar overhead, extending your arms fully without locking your elbows, then slowly lower the bar back to your shoulders before repeating the Clean

Tips for Building Boulder Shoulders and Better Results

Always Ensure Proper Form and Full Range of Motion

To achieve the best results, always prioritize proper form and use a full range of motion in your shoulder exercises. This ensures that you are effectively targeting the muscles and reducing the risk of injury.

Balancing Shoulder Exercise Selection

For well-rounded shoulder development, it’s important to balance front, medial, and rear deltoid exercises. This creates a more symmetrical look and enhances the overall capped look of your shoulders.

Varying Rep Range and Training Sessions

Mix up your rep range and training sessions to challenge your shoulders and prevent plateaus. Experiment with high-rep, low-weight sessions and low-rep, high-weight sessions to stimulate muscle growth in different ways.

Progressive Overload with Heavier Weights

Incorporate progressive overload into your workouts by gradually increasing the weight you lift. This helps your shoulders grow stronger and more resilient, leading to impressive gains in size and strength.

Incorporating Other Upper Body Exercises for Overall Muscle Mass

Don’t just focus on shoulder exercises. Be sure to include other upper body exercises in your routine to build overall muscle mass. If you are looking for a new routine, check outThe Best Beginner Push Pull Legs Split Workout Guide 2023.

Keep a Training Log

To ensure you’re making progress over time, it’s essential to track your workouts. This includes logging the weight, sets, and reps for each exercise. By tracking your progress, you can identify your weak areas and focus on improving them. It will also show you that you are making progress and keep you motivated.

Proper Nutrition

To support muscle growth and recovery, it’s important to fuel your body with the proper nutrition. Make sure you’re consuming enough calories(be in a calorie surplus) and protein to support muscle growth.

Aim for a diet rich in whole, nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables.One effective method of managing your nutrition is Macro Dieting. You can learn more about it here:The Best Guide forMacro Dieting: A Flexible Approach.

Additionally, consider adding protein supplements like whey protein to your diet to help meet your protein needs. You can find out more about supplements onThe Strength Directory Nutrition Supplementspage.

Ensure Adequate Rest and Recovery

While it can be tempting to push yourself to the limit every workout, it’s important to allow for adequate rest and recovery between workouts.

Make sure that you are getting enough sleep (7-8 hours), and listen to your body to see when you need to dial back the intensity. One indicator that you are not recovering properly is your performance in the gym is not improving or declining.

Learn more about the importance of proper rest and recovery in Optimal Rest Time for Hypertrophy, Strength, and Weight Loss.

Consistency is Key:

Last but not least, consistency is key when it comes to seeing results when attempting to build boulder shoulders. Aim to stick to your workout schedule each week, and make adjustments as needed based on your progress.

Reps and Sets

Repetitions, or reps, are the number of movements you perform in a given set. One rep of a biceps curl would be one time of you moving the weight from the lowered position to the top position. A set is the number of times that you perform the exercise for a given number of reps. For example, 3 sets of 10, would be 10 repetitions performed 3 different times.

If you want to make progress, your sets should be challenging. Target to finish with 1 to 2 reps left “in the tank”. This will provide adequate stimulation for your muscles to grow and get stronger, but will prevent excessive soreness and will minimize the possibility of injury that going to failure can cause.

When starting out, a good general recommendation is to perform 3 sets of 5-15 reps per exercise. Perform the big compound exercises (bench press, deadlifts, squats, shoulder press) in the lower end of the rep range (5-10), and perform the isolation exercises (triceps extensions, biceps curls, lateral raises, and calf raises), in the higher rep range (10-15).

These are not set in stone, so do what feels best to you. Recent studies have shown basically all rep ranges from 5-30 repetitions are effective at building muscle and strength. As you get stronger, or depending on your goals, you can add sets and/or exercises to meet your goals.

For a more in-depth knowledge of sets and reps (also known as volume), check out Renaissance Periodization’sTraining Volume Landmarks for Muscle Growth.

Shoulder Training Intensity Boosting Techniques

Looking for a way to boost the intensity of your EZ Bar shoulders workout? Try one or more of these techniques to really push yourself and get maximum results out of your shoulder training.

• Supersets

Pair two different shoulder exercises and perform them back-to-back with minimal rest in between. This technique increases the time under tension and the overall workload on your shoulders, leading to increased muscle fatigue and growth.

Recommend two different types of exercises for this (not two pressing movements). A good example would be a standing EZ Bar Shoulder Press paired with an upright row.

• Drop Sets

Start with a heavier weight for an exercise targeting the shoulders and perform as many reps as possible with proper form. Then, immediately reduce the weight and continue the exercise until you reach muscle failure again. Repeat this process for 2-3 weight drops, increasing muscle fatigue and intensity.

• Rest-Pause Sets

Perform a shoulder exercise until you reach muscle failure. Rest for 10-15 seconds, then continue with the same weight for as many reps as possible.

Repeat this process 2-3 times within the same set, pushing your shoulders to work harder with minimal recovery time.

• Slow Negatives

Increase the time spent on the eccentric (lowering) phase of shoulder exercises targeting the short head to 3-5 seconds. This technique places more tension on the muscle fibers and can lead to increased muscle damage and growth.

For shoulder exercises, this is best utilized with a non-pressing movement. You will be much less likely to drop the weights on your head.

• Forced Reps

Perform an exercise targeting the shoulders until you reach muscle failure. Then, with the assistance of a training partner, complete an additional 2-3 reps, pushing your shoulder workout beyond its normal limit.

Example Shoulder Workout with EZ Bar

Here’s an example of an EZ Bar shoulder workout that will work all of the muscles of the shoulders:

• Exercise 1: Standing EZ Bar Overhead Press – 3 sets of 8-10 reps

• Exercise 2: EZ Bar Upright Row – 3 sets of 10-12 reps

• Exercise 3: EZ Bar Lateral Raise – 3 sets of 12-15 reps

• Exercise 4: Bent-Over EZ Bar Rear Deltoid Row – 3 sets of 10-12 reps

• Exercise 5: Front Raise with EZ Bar – 3 sets of 12-15 reps

Transform Your Shoulders: Top 20 EZ Bar Exercises

We’ve shown you the top 20 EZ Bar exercises that will help you sculpt your shoulders and build strength. Incorporating these EZ bar shoulder exercises into your fitness routine will help you build stronger, more defined shoulders.

Give these exercises a try, and remember to start with a lighter weight and focus on maintaining proper form.

Now grab your EZ Bar and get to work!