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Barbell Shrug
PullIsolationBarreBeginner
Muscles worked
Back
Traps
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 exercise that directly targets the upper trapezius. By elevating the shoulders with a loaded bar, it builds mass across the upper back and neck, key for a powerful frame and improved posture.
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.
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