Stand holding a barbell and raise your shoulders straight upward to work the trapezius muscles. Perform controlled elevations and lowers while keeping your torso and head stable.
How to do the Barbell Shrug#
- Stand with feet about shoulder-width and grasp the barbell with an overhand grip at shoulder width.
- Keep your arms straight, chest tall, core engaged, and head in a neutral position.
- Lift your shoulders straight up toward your ears, focusing on contracting the trapezius.
- Hold the top briefly with the traps engaged, then lower the shoulders back down under control to the start.
- Repeat for the desired number of repetitions while maintaining a steady tempo.
Muscles worked#
- Primary: Traps (Trapezius)
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Neck (Sternocleidomastoid & Splenius), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Rolling the shoulders in a circular motion instead of lifting straight up.
- Bending the elbows and pulling with the arms rather than using the traps.
- Using the neck or jutting the head forward to create movement.
- Using momentum or jerking the weight instead of controlled repetitions.
