# Shrug (Barbell)

> The barbell shrug is a standing isolation lift that trains your traps by raising your shoulders toward your ears.

Page: https://fitnessie.app/exercises/barbell-shrug/
Type: Barbell · Isolation
Demo video: https://fitnessie.app/demos/shrug-barbell/ee2e555070212356.mp4

## 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)](https://fitnessie.app/exercises/dumbbell-shrug/)
- [Shrug (Cable)](https://fitnessie.app/exercises/cable-shrug/)
- [Shrug (Smith Machine)](https://fitnessie.app/exercises/smith-machine-shrug/)

## References

- [StrengthLog: Barbell Shrug](https://www.strengthlog.com/barbell-shrug/)
- [Muscle & Fitness: Barbell Shrug](https://www.muscleandfitness.com/exercise/workouts/shoulder-exercises/barbell-shrug/)