Barbell Skier
Barbell Skier Exercise Description
Barbell Skier targets the shoulder complex with a vertical pull from the thighs to about chest level while keeping the bar close to the body. The primary movers are the deltoids (especially the middle head) and upper trapezius, with assistance from the biceps and forearms for grip and elbow flexion. A braced core and neutral spine maintain control as the bar travels straight up and down. Limit the top range to where the upper arms reach about shoulder height to keep the motion in the shoulders without excessive elevation. Use smooth, controlled reps with consistent scapular motion and steady breathing for clean technique.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Lateral, Trapezius - Upper Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachioradialis
- Stabilizing Muscles: Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Back, Shoulders, Upper Back
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Elevators, Shoulder Abductors
- Joint Involvement: Multi-joint
- Muscle Location: Side Shoulder, Upper Traps
- Movement Direction: Vertical
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Barbell Skier Exercise
‘- Stand tall with feet about hip-width. Hold a barbell in front of your thighs with an overhand grip, hands just outside shoulder width.
– Set your posture: ribs down, neutral spine, soft knees, and shoulder blades gently “set” without shrugging.
– Brace your midsection and keep the bar close to your body.
– Initiate by driving your elbows up and out to the sides; guide the bar vertically along your torso.
– Raise until your upper arms reach about shoulder height and the bar is roughly mid‑chest. Keep wrists neutral under the bar.
– Pause briefly, then lower the bar along the same path in a controlled manner to the start.
– Throughout: keep your head neutral, avoid leaning or swinging, and don’t hike the shoulders toward the ears.
Barbell Skier Tips
‘- Stand tall with feet about hip-width and soft knees before you start each rep.
– Use an overhand grip with hands just outside shoulder width and keep your wrists neutral under the bar.
– Set your ribs down, maintain a neutral spine, and keep your head neutral throughout the movement.
– Gently “set” your shoulder blades without shrugging and avoid hiking your shoulders toward your ears.
– Brace your midsection and keep the bar close to your body as it travels.
– Initiate each rep by driving your elbows up and out to the sides to guide the bar vertically along your torso.
– Raise only until your upper arms reach about shoulder height and the bar is around mid-chest.
– Pause briefly at the top before lowering.
– Lower the bar along the same path in a controlled manner back to the start.
– Use smooth, controlled reps with consistent scapular motion and steady breathing.
Barbell Skier Beginner Introduction
Barbell Skier is an upper-body barbell pulling movement that highlights the shoulders and traps through a straight, close-to-the-body path. The lift starts with the bar hanging near the thighs in an overhand grip slightly wider than shoulder distance. From there, the elbows travel outward and upward so the bar glides up the front of the torso, usually ending around mid‑chest when the upper arms reach roughly shoulder height, then returning along the same vertical line.
The main effort comes from the shoulder muscles, particularly the outer portion, along with the upper back and traps, while the biceps and forearms assist by bending the elbows and maintaining the grip. Steady tension through the core and a naturally aligned back help the bar move in a controlled, vertical track rather than swinging forward or backward. Smooth, deliberate rhythm and coordinated shoulder blade motion give the exercise a precise, polished feel and support calm, consistent breathing throughout each repetition.