Back · Traps · Barbell
Barbell Shrug
The barbell shrug is lifting the shoulders straight up while holding a heavy barbell at arm's length. It isolates the upper traps, the muscles between the neck and the shoulders, and it is simple to load heavy.
How to
Barbell- 1 Hold the bar at arm's length, shoulders back.
- 2 Lift the shoulders straight up toward the ears.
- 3 Hold briefly, then lower fully.
Tips
- Lift straight up; rolling the shoulders adds nothing.
- Hold the top for a second to feel the traps.
- Use straps if grip gives out before the traps do.
Common mistakes
- Bending the knees and bouncing the bar up.
- Pushing the head forward.
- Short, fast reps with too much weight.
Muscles worked
Main
- Upper traps
Also working
- Forearms and grip
- Levator scapulae, at the side of the neck
Breathing and bracing
Breathe out as the shoulders rise and in as they lower.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1.5–2 min rest
- Heavy work
- 3 sets of 6–10 reps with straps
Setup
- 1 Set the bar in a rack at mid-thigh height, or deadlift it from the floor.
- 2 Stand tall with the feet hip-width.
- 3 Grip the bar at shoulder-width with straight arms.
- 4 Keep the chest up and the neck neutral.
Technique in detail
- Lift the shoulders straight up toward the ears.
- Pause for a second at the top.
- Lower slowly until the shoulders are fully down.
- Keep the arms straight and the knees still.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Should I roll my shoulders?
No. The traps lift the shoulders straight up; rolling adds nothing and strains the joint.
Barbell or dumbbell shrugs?
Dumbbells let the arms hang naturally at the sides; the barbell is easier to load very heavy.
Do I need shrugs if I deadlift?
Deadlifts and rows already work the traps. Add shrugs if you want bigger traps.
Log it in Volu(me)
Add Barbell Shrug to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.