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Barbell Shrug

Strengthen your traps by performing barbell shrugs.

Focuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.

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How to doTips
Body Part
Back
Level
Beginner
,
Intermediate
Muscles
Traps
Upper Back
Modality
Isolation
Direction
Pull
Equipment
Barbell
Goal
Strength
,
Hypertrophy

How to do:

  1. Stand upright with a barbell held in front of your thighs, palms facing your body.
  2. Keep your arms fully extended and shoulders relaxed.
  3. Shrug your shoulders upward as high as possible.
  4. Hold for a second at the top, then slowly lower your shoulders back down.
  5. Repeat for 10–12 reps.
  6. Complete 3-4 sets.

Tips:

  • Avoid rotating your shoulders during the movement.
  • Keep your arms straight throughout the exercise.
  • Use a weight that allows controlled motion.

Similar Exercises

Shrug

This exercise in Workout Days

Extensive Routine
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8 weeks
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