Barbell Shrug

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.