Shrug - Seated (Barbell)

Step-by-step instructions

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

1. Step 1Setup
   • Sit on a bench with your feet flat on the ground and your back straight.
   • Hold a barbell with both hands, using an overhand grip, and let it rest on your thighs.
2. Step 2Position the Barbell
   • Lift the barbell to your upper thighs and position it so that your arms are fully extended.
   • Ensure your shoulders are relaxed and your back is straight.
3. Step 3Engage Your Shoulders
   • Engage your core and retract your shoulder blades slightly.
   • Keep your elbows straight and arms at your sides.
4. Step 4Perform the Shrug
   • Raise your shoulders towards your ears by contracting your trapezius muscles.
   • Hold the top position for a moment, squeezing your shoulder blades together.
5. Step 5Lower Your Shoulders
   • Slowly lower your shoulders back to the starting position.
   • Maintain control and avoid dropping the weight quickly.
6. Step 6Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form throughout.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell back to your thighs.
   • Stand up with the barbell and safely place it back on the rack or floor.