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 at your sides.
   • Ensure your grip is just outside your thighs, with palms facing your body.
2. Step 2Position Your Body
   • Keep your arms straight and allow the barbell to rest against your thighs.
   • Engage your core and keep your back straight throughout the movement.
3. Step 3Lift Your Shoulders
   • Slowly raise your shoulders towards your ears, lifting the barbell with them.
   • Focus on squeezing your shoulder blades together at the top of the movement.
4. Step 4Hold the Position
   • Pause for a moment at the top of the movement, maintaining the squeeze in your shoulders.
   • Ensure that your neck remains neutral and does not strain upwards.
5. Step 5Lower Your Shoulders
   • Slowly lower your shoulders back to the starting position, allowing the barbell to return to your thighs.
   • Control the movement to avoid dropping the weight quickly.
6. Step 6Repeat
   • Repeat the shrug for the desired number of repetitions, maintaining proper form throughout.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell to the floor or a rack.
   • Stand tall and ensure your posture is straight before leaving the area.