Barbell Shrug.

How to do it.

1. Step 01

   Stand upright, holding a barbell with an overhand grip, hands slightly wider than shoulder-width.

2. Step 02

   Let the barbell hang in front of your thighs, arms fully extended.

3. Step 03

   Keeping your arms straight, elevate your shoulders towards your ears.

4. Step 04

   Squeeze your traps forcefully at the peak of the contraction.

5. Step 05

   Hold the contraction briefly before slowly lowering your shoulders.

6. Step 06

   Return to the starting position, allowing a full stretch in your traps.

Pro cues.

• Avoid rolling your shoulders; move them straight up and down.

• Use a controlled motion; do not bounce the weight.

• Focus on feeling the contraction in your upper traps.

Questions, answered.

What is the Barbell Shrug?

An isolation exercise specifically designed to build and strengthen the upper trapezius muscles.

What muscles does the Barbell Shrug work?

The Barbell Shrug primarily works your upper traps. It also recruits your forearms as secondary movers.

What equipment do I need for the Barbell Shrug?

You need a barbell to perform the Barbell Shrug.

How many sets and reps should I do for the Barbell Shrug?

A typical prescription for the Barbell Shrug is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Barbell Shrug good for beginners?

Yes. The Barbell Shrug is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.