Shrug (Barbell)

Hold a barbell in front of your thighs. Shrug your shoulders straight up. Keep your arms straight like ropes; the movement comes entirely from the traps.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

upper traps

Secondary

mid traps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

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

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.
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.
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.
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.
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.
Step 6Repeat
- Repeat the shrug for the desired number of repetitions, maintaining proper form throughout.
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.

Watch full tutorial video