Shrug - Wide (Barbell)

Use a snatch grip (very wide). Shrug up. The wide angle hits the traps differently than a standard grip.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper traps

mid traps

What you need and how to position yourself before starting.

barbell

Bilateral

Standing

repsweight

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

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.
Step 2Position Your Body
- Keep your arms straight and your shoulders relaxed.
- Engage your core and maintain a straight back throughout the movement.
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.
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.
Step 5Lower the Shoulders
- Exhale and slowly lower your shoulders back to the starting position.
- Maintain control throughout the descent to avoid using momentum.
Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
- Avoid using excessive weight that compromises your technique.
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.