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Barbell Silverback Shrug
Bent-over barbell shrug variation that targets mid and lower trapezius to build comprehensive trap development; emphasizes scapular retraction and elevation with a forward hinge.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps, Mid Traps, Lower Traps
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Load a barbell with appropriate weight and secure plates with collars. Stand with feet shoulder-width apart, hinge at hips to lean torso forward while keeping back straight, and grip barbell overhand just outside shoulders with arms extended.
- Hinge forward at hips until torso is near horizontal, letting bar hang in front of thighs.
- Exhale and shrug shoulders up toward ears while retracting scapulae.
- Pause briefly at top to squeeze traps.
- Inhale and lower bar by protracting shoulder blades fully.
- Return to start position with control.
- Repeat for reps while maintaining hinge.
Coaching Tips
Form Cues
- Squeeze shoulder blades together
- Keep arms straight and relaxed
- Maintain flat back in hinge
- Drive elbows back slightly
- Avoid neck strain
- Focus on mid-back pull
Breathing
Inhale during lowering phase and brace core; exhale during shrug and contraction.
Tempo
2-1-2
Range of Motion
Shrug shoulders from full protraction at bottom to elevation and retraction at top, with torso hinged forward.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use lighter weight if hinge form is poor
- Keep neutral spine to prevent strain
- Do not rotate shoulders or twist bar
- Stop if grip fails to avoid dropping
- Consult doctor for neck issues
Spotting
Spotting not typically needed; assist from behind if heavy loads risk form breakdown, or use safeties in rack.
Common Mistakes
- Rounding back during hinge
- Using arms to lift instead of traps
- Jerking the weight up
- Shrugging only upper traps
- Allowing forward head posture
- Incomplete scapular protraction
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Neck strain history
Flexibility Needed
- Adequate hip hinge mobility
- Shoulder flexion range for grip
Build Up First
- Mastery of hip hinge pattern
- Basic shrug form
- Stable core bracing
Also known as
Silverback Shrug, Bent Over Trap Shrug
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