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Barbell Shrug

Standing with a barbell in front of your thighs, you lift your shoulders straight up toward your ears. Builds the muscles on top of the shoulders.

beginnerbarbellplates

Barbell Shrug, start position
START
Barbell Shrug, end position
END
BEFORE YOU START1
  1. Pick a weight you can hold for the whole set without your grip failing.
HOW TO DO IT

Get into position

  1. Stand tall with your feet hip-width apart.
  2. Hold the bar in front of your thighs with your palms facing you, hands shoulder-width apart.
  3. Let your arms hang straight with your shoulders relaxed.

Check: You are standing tall, arms straight, weight hanging at arm's length.

Shrug up

  1. Lift your shoulders straight up toward your ears, as high as they go.
  2. Hold for a second at the top. Do not roll your shoulders in circles.

Check: Your shoulders are as high as they go, your arms are still straight, and your head is still.

Lower slowly

  1. Lower your shoulders slowly all the way down.

Check: Your shoulders are fully relaxed and down again.

That is one rep. Repeat for your set, then set the weight down.

Breathe out as you shrug up; hold for a second; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Barbell Shrug: muscles worked, front view
Barbell Shrug: muscles worked, back view

traps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Rolling the shoulders forward and back. Rolling adds nothing and can irritate the shoulder. Fix: Lift straight up and lower straight down.
  • Bending the elbows to help lift. Fix: Keep your arms straight; the shoulders do all the work.
  • Pushing the head forward. Fix: Keep your head still and your eyes forward.
SAFETY1
  • Use lifting straps if your grip gives out before your shoulders do.
EQUIPMENT SETTINGS
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

variants: dumbbell shrugs

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