Barbell Shrug 10s · no sound

Barbell Shrug

A standing two-handed shrug that loads the upper traps — the classic move for trap thickness and a stronger neck-to-shoulder line.

Primary muscle
Traps
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand tall with feet hip-width apart and grip the barbell at the hips with hands shoulder-width apart.
  2. Pull your shoulders down and back to start in a neutral position with arms fully extended.
  3. Brace your core and keep the chest up so the torso stays still through the lift.
  4. Shrug your shoulders straight up toward your ears as high as you can without bending the elbows.
  5. Pause for a second at the top, squeezing the upper traps hard.
  6. 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.

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