Back Shrug (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, holding a barbell with both hands.
   • Position the barbell at thigh level, ensuring your grip is slightly wider than shoulder-width.
2. Step 2Grip the Bar
   • Use an overhand grip to hold the barbell, ensuring your hands are evenly spaced.
   • Engage your core and keep your shoulders relaxed.
3. Step 3Position Your Body
   • Stand tall with your chest up and back straight, ensuring your head is aligned with your spine.
   • Keep your feet firmly planted and your knees slightly bent.
4. Step 4Lift the Bar
   • Raise your shoulders towards your ears while keeping your arms straight.
   • Focus on squeezing your shoulder blades together at the top of the movement.
5. Step 5Lower the Bar
   • Slowly lower your shoulders back to the starting position, maintaining control of the barbell.
   • Do not let your shoulders drop too far down; keep tension in your upper back.
6. Step 6Repeat
   • Perform the lift and lower for the desired number of repetitions.
   • Ensure that your form remains consistent throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell back to thigh level.
   • Stand upright and safely put down the barbell.