Side Delts Workouts With Barbells

Barbell-based side-delt workouts for lifters who want wider shoulders using controlled pressing and upright-row variations, clear RIR targets, and practical kilogram progression you can repeat week to week.
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Set load units

Workout 1

3 exercises9 sets

Barbell Side Delt Builder

Front Delts, Triceps, Side Delts, Trapezius, Biceps, Chest

A barbell-focused shoulder session emphasizing side-delt stimulus with stable straight sets, then progressive overload.

  1. 1
    Seated Barbell Overhead Press
    anatomy
    anatomy
    1Exercise

    Seated Barbell Overhead Press

    Rest 2m 30s

    • 18 reps x 30 kgRIR 3
    • 28 reps x 30 kgRIR 2
    • 38 reps x 30 kgRIR 1

    Brace trunk and glutes against the bench, keep forearms vertical, and finish with biceps near ears without overextending the low back.

  2. 2
    Barbell Upright Row
    anatomy
    anatomy
    2Exercise

    Barbell Upright Row

    Rest 2m

    • 112 reps x 22.5 kgRIR 3
    • 212 reps x 22.5 kgRIR 2
    • 312 reps x 22.5 kgRIR 1

    Pull bar close to torso, stop when elbows reach shoulder height, and keep wrists neutral. If shoulder pinch appears, shorten range and lower load.

  3. 3
    anatomy
    anatomy
    3Exercise

    Single-Arm Landmine Press

    Rest 1m 30s

    • 110 reps x 20 kgRIR 3
    • 210 reps x 20 kgRIR 2
    • 310 reps x 20 kgRIR 1

    Press on a slight arc, keep ribcage stacked over pelvis, and avoid torso twist. Drive through full shoulder elevation without shrugging early.