Shrug (Barbell)

How to do it

1. Stand tall with your feet about shoulder width apart, holding the bar in front of your thighs with an overhand grip.
2. Keep your arms straight.
3. Lift your shoulders straight up as high as you can.
4. Pause briefly at the top.
5. Lower your shoulders under control.

Key cues

• Arms straight and passive
• Shoulders straight up, not rolled
• Pause at the top
• Only your shoulders move

Common mistakes

• Bending your elbows to curl the bar up
• Rolling your shoulders forward or back
• Leaning or swaying to lift the bar
• Dropping the bar fast instead of lowering it

Muscles worked

Primary

Traps

Secondary

Forearms

Equipment

Barbell.

Variations

• Shrug (Dumbbell)

  Dumbbell · Traps · Isolation

• Shrug (Cable)

  Cable · Traps · Isolation

• Shrug (Smith Machine)

  Machine · Traps · Isolation

References

1. StrengthLog: Barbell Shrug
2. Muscle & Fitness: Barbell Shrug