Demo & instructions
Barbell Shrug
Also known as: Standing Barbell Shrug, Trap Shrug
Instructions
Holding a barbell at arm's length, you lift your shoulders straight up toward your ears and lower them slowly. It is the most direct way to load the upper traps, and it builds grip along the way.
- Movement
- Shrug
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Hold the bar in front of your thighs with an overhand grip just outside your hips.
- 2Stand tall with feet hip-width apart, knees soft, and arms completely straight.
Execution
- 1Lift your shoulders straight up as high as they will go.
- 2Hold the top for a moment.
- 3Lower slowly until your shoulders hang long and you feel the traps stretch.
Breathing
Exhale as you shrug up; inhale as you lower.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
