Strength · Recomp guide

Barbell Shrug

The barbell shrug is a beginner strength exercise for your traps, using barbell.

Main muscles
Traps
Equipment
Barbell
Level
Beginner
Barbell Shrug, starting position
Start
Barbell Shrug, end position
Finish

Setup

Stand tall holding a barbell in front of your thighs with an overhand, shoulder-width grip.

How to do it

  1. Keep your arms straight.
  2. Lift your shoulders straight up towards your ears.
  3. Hold for a second at the top.
  4. Lower slowly to a full stretch.

Coaching cues

  • Straight up, straight down.
  • Pause at the top.

Common mistakes

  • Rolling the shoulders in circles.
  • Bending your elbows to pull.

Alternatives to the barbell shrug

Dumbbell Shrug Dumbbell Standing Dumbbell Upright Row Dumbbell Barbell Shrug Behind The Back Barbell Clean Shrug Barbell Upright Cable Row Cable Snatch Shrug Barbell