Barbell Shrug
Muscles worked
Instructions
- 1Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- 2Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
- 3Slowly return to the starting position as you breathe in.
- 4Repeat for the recommended amount of repetitions.
About Barbell Shrug
The barbell shrug is an isolation movement that directly targets the upper traps. By raising the shoulders as high as possible with a loaded bar in front of the thighs, you build the volume of the upper back and neck, essential for a powerful look and good posture. Lift the shoulders toward the ears in a straight line, pause at the top, then lower under control through the full range. Avoid rolling the shoulders back and forth, a pointless move that stresses the joint without better targeting the muscle. Use straps if your grip fails before the traps do.
check_circleBenefits
- check_circleIsolates the upper trapezius effectively
- check_circleBuilds mass in the upper back and neck
- check_circleImproves stability of the shoulder girdle
lightbulbExecution tips
- lightbulbElevate the shoulders straight up toward the ears
- lightbulbPause at the top to squeeze the traps
- lightbulbKeep the arms straight, without bending the elbows
- lightbulbLower slowly for a full stretch
warningCommon mistakes
- warningRolling the shoulders in circles, useless and risky
- warningBending the elbows and pulling with the biceps
- warningLoading too heavy and cutting the range short
- warningCraning the head forward during the lift
helpFrequently asked questions
Should I roll my shoulders during shrugs?expand_more
No, a strict vertical movement is safer and more effective for the traps.
In front of or behind the thighs?expand_more
In front is most common; behind the body emphasizes the middle traps more.
How many reps for the traps?expand_more
The traps respond well to slightly longer sets, 12 to 20 reps, with a pause at the squeeze. Load heavy but keep a full range and a clear contraction at the top.
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