Barbell Shrug
Holding a barbell at arm's length in front of the thighs, the shoulders are elevated toward the ears. Allows heavy loading of the upper traps.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Forearm Flexors
- Rhomboids
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Take a barbell from a rack at about mid-thigh height, grip it overhand at shoulder width and stand tall with arms straight.
Brace the core with the bar resting against the thighs.
Shrug the shoulders straight up as high as possible.
Squeeze briefly at the top.
Lower under control to a full stretch.
Breathing: Exhale as you shrug, inhale as you lower.
Coaching tips
Shoulders to ears
Hold the top
Keep the arms straight
Common mistakes
Rolling the shoulders
Using the legs to bounce the bar
Loading so heavy the range is tiny
Safety notes
Start from a rack rather than pulling heavy weights from the floor.
Use straps if grip fails before the traps.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.