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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

  1. 01Load a barbell in a rack at mid-thigh height.
  2. 02Grip the bar just outside the thighs, double overhand.
  3. 03Stand tall with the bar resting against the thighs.
  4. 04Brace the core and set the shoulders back slightly.

Execution

  1. 01Elevate the shoulders straight up toward the ears.
  2. 02Pause briefly at the top of the shrug.
  3. 03Lower the shoulders under control to a full stretch.
  4. 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

Smith Shrug

Machine / Back

Cable Shrug

Cable / Back

Barbell Upright Row

Barbell / Shoulders

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