Shrug - Wide (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.
   • Hold a barbell with your hands wider than shoulder-width apart, using an overhand grip.
   • Let the barbell hang at arm's length in front of your thighs.
2. Step 2Position Your Body
   • Keep your arms straight and your shoulders relaxed.
   • Engage your core and maintain a straight back throughout the movement.
3. Step 3Lift the Shoulders
   • Inhale and lift your shoulders straight up towards your ears, keeping your arms straight.
   • 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 to maximize contraction in your traps.
   • Ensure that you are not rolling your shoulders; the movement should be straight up and down.
5. Step 5Lower the Shoulders
   • Exhale and slowly lower your shoulders back to the starting position.
   • Maintain control throughout the descent to avoid using momentum.
6. Step 6Repeat
   • Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
   • Avoid using excessive weight that compromises your technique.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell back to your thighs.
   • Stand upright and safely place the barbell down on the rack or floor.