Barbell Shrug
Auto DetectedBarbell Shrug is an isolation exercise targeting the upper trapezius to build strength and size in the upper back, enhancing posture and grip; commonly used in shoulder and back routines for hypertrophy.
About Exercise
Equipment
Barbell, Plates, Squat Rack
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Forearms, Lower Back
Accessory Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps
Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Shoulders
2/10Medial Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Load a barbell with plates and position it in a squat rack at mid-thigh height. Stand with feet shoulder-width apart, grip the bar overhand slightly wider than shoulders, and unrack it to hang in front of thighs.
- Elevate shoulders straight up toward ears, keeping arms straight.
- Squeeze traps at the top and hold briefly.
- Lower the bar slowly to starting position, stretching traps.
- Repeat for reps without rolling shoulders.
- Maintain neutral spine throughout.
Coaching Tips
Form Cues
- Shoulders up, not forward.
- Arms straight always.
- Squeeze at top.
- Core tight.
- No momentum.
Breathing
Inhale as you lower the bar, exhale as you shrug up; brace core on every rep.
Tempo
2-2-1
Range of Motion
Elevate shoulders fully to ears without neck extension; lower until traps stretch fully, arms extended.
Safety
Safety Notes
- Avoid ego lifting to prevent strain.
- Use straps if grip fails.
- Keep neck neutral to avoid strain.
- Ensure rack safeties for heavy loads.
Spotting
Spot from sides assisting on unrack and rack; not needed mid-set due to isolation nature, but use safeties in rack.
Common Mistakes
- Rolling shoulders causing impingement.
- Bending elbows involving biceps.
- Using excessive weight and jerking.
- Head jutting forward.
- Poor posture with rounded back.
When to Avoid
- Acute neck strain
- Shoulder impingement
Flexibility Needed
- Adequate shoulder elevation range
- Wrist flexibility for grip
Build Up First
- Basic standing posture
- Grip strength competency
Also known as
Trap Barbell Shrug, Standing Barbell Shrug
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