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Barbell Shrug
Beginner - Strength - Isolation
Targeted Muscle Group
Back
Recommended Equipment
Barbell
How to do it
The barbell shoulder shrug is a straightforward yet effective exercise for targeting the trapezius muscles, which are located on the upper back and neck. Here's how to perform it correctly:
Setup:
Load the barbell with the desired weight. Place the barbell on the floor in front of you.
Starting Position:
Stand with your feet shoulder-width apart. Bend at your hips and knees to reach down and grip the barbell with your hands slightly wider than shoulder-width apart, using an overhand grip (palms facing your body). Lift the barbell by straightening your legs and hips to stand up straight, keeping the barbell close to your body.
Stand tall with your shoulders back, chest up, and arms fully extended holding the barbell.
Performing the Shrug:
Inhale and brace your core. Elevate your shoulders straight up towards your ears as high as possible. Focus on using your trapezius muscles to lift the weight. Keep your arms straight and avoid bending your elbows. Hold the top position for a moment, squeezing your traps.
Lowering the Barbell:
Exhale and slowly lower your shoulders back to the starting position. Control the movement and avoid letting the barbell drop too quickly.
