Barbell Shrug

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:
  1. Stand behind a barbell with your feet shoulder width apart.
  2. With your palms facing inward and your hands slightly further than shoulder width apart, grasp the barbell and raise it to a standing position.
  3. Holding the barbell parallel to the floor, breath out as you raise your shoulders in a shrug.
  4. Pause momentarily and then breathe in as you relax your shoulders back down.

REPEAT FOR DESIRED REPS

How to do Barbell Shrug