Exercise guide
Barbell Shrug
Traps · Barbell
Form cues
- Stand tall, bar in front
- Shrug shoulders straight up
- Avoid using biceps to lift
How to do Barbell Shrug, step by step
- 1Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).
- 2Tip: Your hands should be a little wider than shoulder width apart.
- 3You can use wrist wraps for this exercise for a better grip.
- 4This will be your starting position.
- 5Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
- 6Tip: Refrain from trying to lift the barbell by using your biceps.
- 7Slowly return to the starting position as you breathe in.
- 8Repeat for the recommended amount of repetitions.
Muscles worked
- Main muscle
- Traps
- Equipment
- Barbell
Sets and reps
How the free programs use it:
Track it in Forged Axis
Log every set, see what you lifted last time, and get a new PR when you beat it. Want Devin to check your form? Higher coaching levels include form-check videos.