Barbell Shrug
Shoulder raise, barbell, traps
The barbell shrug lifts the shoulders straight up toward the ears while you hold a barbell at arm's length. It trains the upper traps, with the forearms working to grip. It suits anyone who wants a stronger upper back and neck, and it is easy to learn.
Setting up
- Stand tall with the feet hip width apart and the barbell in front of the thighs.
- Hold it with an overhand grip just outside the thighs, arms straight.
- Start with a weight you can hold for ten slow reps through the full range.
How to do a barbell shrug
- Stand tall with the chest up and the neck long.
- Lift the shoulders straight up toward the ears as high as you can.
- Pause for a moment at the top and squeeze.
- Lower the shoulders slowly until they are fully relaxed and low.
- Keep the arms straight and the body still throughout.
Breathing. Breathe out as you lift the shoulders and breathe in as you lower them.
Muscles worked
- Mainly
- Traps
- Also
- Forearms
Common mistakes
- Rolling the shoulders in circles. Circles add nothing for the traps, so move the shoulders straight up and down.
- Bending the elbows to lift. Then the arms pull the weight, so keep them straight like ropes.
- Cutting the range short. Small reps miss the stretch and the squeeze, so let the shoulders drop fully and lift them as high as you can.
Easier and harder
- Easier
- Dumbbell Shrug, Band Shrug
- Harder
- Barbell Behind-the-Back Shrug
Guide
Guide
Guide
