Back to library
Exercise Library
Barbell Shrug
A vertical shrugging movement with a barbell held at arm's length that builds upper trapezius size and grip strength.
ShouldersBarbellScapular elevation
Primary
Upper trapezius
Secondary
Levator scapulaeForearm flexors
Equipment
Barbell
Pattern
Scapular elevation
Setup
- 01Load a barbell in a rack at mid-thigh height.
- 02Grip the bar just outside the thighs, double overhand.
- 03Stand tall with the bar resting against the thighs.
- 04Brace the core and set the shoulders back slightly.
Execution
- 01Elevate the shoulders straight up toward the ears.
- 02Pause briefly at the top of the shrug.
- 03Lower the shoulders under control to a full stretch.
- 04Repeat without bending the elbows.
Checkpoints
- -Arms stay straight; the elbows never bend.
- -Shoulders travel straight up and down, not in circles.
- -Torso stays upright with a neutral spine.
- -The bar stays in contact with or close to the thighs.
Common mistakes
- -Rolling the shoulders in a circular motion.
- -Bending the elbows and turning it into an upright row.
- -Using leg drive or body English to bounce the weight.
- -Cutting the range short at the bottom stretch.
Programming notes
- -Use 3 to 4 sets of 8 to 15 reps.
- -Pause 1 to 2 seconds at the top to reduce momentum.
- -Add straps as loads grow so grip does not limit the traps.
Related exercises
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play