Barbell Shrug
- Beginner
- Gym
The barbell shrug holds the bar in front of your thighs with straight arms while you lift your shoulders straight up toward your ears. The bar's central position lets you load the traps heavier than shrugging with dumbbells at your sides. Beginners use it in the gym for weight and reps as a main lift or a finisher.
- Muscles
- Traps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Stand tall holding the bar in front of your thighs.
- Keep your arms straight and core braced.
- Shrug your shoulders straight up toward your ears.
- Pause at the top, then lower slowly. No rolling.
Form cues
- Exhale as your shoulders rise up.
- Keep your knees soft, not locked straight.
- Keep your grip relaxed so your traps do the work.
Common mistakes
- Shoulders roll forward or backward. Move straight up and down, no rolling.
- Elbows bend to help lift the bar. Keep your elbows locked straight the whole set.
- Top position gets rushed through. Pause and hold your shoulders up at the top.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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