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Last updated February 2, 2026
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shoulderslatslower backteres majortrapezius
Shrug - Seated (Barbell)
Sit on a bench holding a barbell over your thighs. Shrug straight up. Sitting prevents you from using your legs to cheat the weight up.
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
barbellbench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- 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.
- 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.
- Step 3Engage Your Shoulders
- Engage your core and retract your shoulder blades slightly.
- Keep your elbows straight and arms at your sides.
- 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.
- Step 5Lower Your Shoulders
- Slowly lower your shoulders back to the starting position.
- Maintain control and avoid dropping the weight quickly.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout.
- 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.