Barbell Shrug

Auto Detected

Intermediate

A vertical pull movement performed with a barbell, primarily targeting the upper trapezius muscles. It is a stable, isolation exercise used to build strength and mass in the neck and shoulders.

About Exercise

Equipment

Barbell, Plates

Difficulty

2/5 • Intermediate

Primary Muscle Groups

Traps

Secondary Muscles

Forearms, Lower Back

Popularity Score

Goals

Hypertrophy

Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Traps

10/10

Upper Traps

Forearms

4/10

Flexors

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds

How to Perform

Load a barbell and stand upright holding it slightly wider than shoulder-width using an overhand grip, arms extended, and chest up. If the weight is heavy, lift the bar from a rack or use a deadlift motion to assume the start position.

Stand tall with core braced and shoulders depressed.
Elevate your shoulders straight up toward your ears, without rolling them.
Squeeze your upper traps hard at the maximum height.
Slowly lower the barbell and your shoulders back to the starting position.
Control the weight throughout the entire range of motion.

Coaching Tips

Form Cues

Shrug straight up.
Head neutral.
Squeeze the peak.
Keep shoulders back.
Control the descent.

Breathing

Inhale while lowering the weight and exhale forcefully as you shrug the weight up, maintaining core rigidity.

Tempo

2-1-1

Range of Motion

Move the shoulders from a fully depressed position (arms hanging long) to maximum elevation toward the ears.

Safety

Safety Notes

Do not roll the shoulders forward or backward, as this places undue stress on the shoulder joint.
Use wrist straps if grip is the limiting factor for target muscle fatigue.
Maintain a neutral spine and rigid core, especially when handling heavy loads.