The barbell shrug is an exercise targeting the traps (trapezius muscles). It is popular in strength and muscle-focused upper-body training, and is often trained on a shoulder day. With the assistance of straps, it can be loaded heavily, but it is still usually performed for moderate to high reps, such as 8-10 reps per set.
BARBELL SHRUGS BENEFITS:
- Works the shoulders and upper-back muscles secondarily
- Adds both size and strength to traps
- Barbell version allows you to overload more easily
- Can increase difficulty by adding a pause at the top
Video Source: Howcast
- Main Muscle Worked: Traps
- Secondary Muscles Worked: Shoulders
- Type: Strength
- Equipment: Barbell
- Mechanics: Isolation
- Force Type: Pull
- Level: Intermediate
STEP BY STEP GUIDE:
- Stand behind a barbell with your feet shoulder width apart.
- With your palms facing inward and your hands slightly further than shoulder width apart, grasp the barbell and raise it to a standing position.
- Holding the barbell parallel to the floor, breath out as you raise your shoulders in a shrug.
- Pause momentarily and then breathe in as you relax your shoulders back down.
REPEAT FOR DESIRED REPS