Barbell Shrug

Also called barbell shrugs.

Works

Traps

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.

1. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
2. Slowly return to the starting position as you breathe in.
3. Repeat for the recommended amount of repetitions.

Cues

• Straight up toward the ears.
• Hold the top.
• No rolling.

Common mistakes

• Rolling the shoulders.
• Bending the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.