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How to do it
- Stand tall with feet hip-width apart and grip the barbell at the hips with hands shoulder-width apart.
- Pull your shoulders down and back to start in a neutral position with arms fully extended.
- Brace your core and keep the chest up so the torso stays still through the lift.
- Shrug your shoulders straight up toward your ears as high as you can without bending the elbows.
- Pause for a second at the top, squeezing the upper traps hard.
- Lower the bar slowly back to the start over 2 to 3 seconds, keeping tension on the traps.
Common mistakes
- Rolling the shoulders forward and back instead of shrugging straight up, which strains the joints.
- Bending the elbows to help cheat the bar up, which turns the move into a partial upright row.
- Using too much weight and cutting the range short with tiny shrugs that miss the contraction.
- Letting the chin jut forward, which loads the neck instead of the upper traps.
Muscles worked
- Primary
- Traps
Good to know
- What muscles does the Barbell Shrug work?
- Mainly the traps.
- What equipment do you need for the Barbell Shrug?
- It uses a barbell. Without it, the Cable 30 Degree Shrug and the Dumbbell Seated Shrug train the same muscles the same way.
- Is the Barbell Shrug good for beginners?
- GymVim rates it beginner.