Barbell Shrugs
Stand holding a barbell in front of your thighs with an overhand grip, arms straight. Keeping your arms straight, shrug your shoulders straight up toward your ears as high as possible. Squeeze at the top, then lower with control. Avoid rolling shoulders; the movement is strictly up and down. Builds thick, powerful traps.
Muscles worked
Primary
Equipment
How to do it
- Stand tall with the weight at your sides or in front of the thighs.
- Brace the core and keep the arms straight.
- Elevate the shoulders straight up toward the ears.
- Pause briefly at the top without rolling the shoulders.
- Lower under control to a full stretch.
- Keep the neck neutral and chest quiet.
Watch for
- Rolling the shoulders in circles.
- Bending the elbows to row the weight.
- Leaning back to finish the rep.
Breathing
Exhale as you shrug up, inhale as you lower.
Tip
Use straps if grip fails before the traps get hard work.
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