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Barbell Shrug

The barbell shrug is a standing shrug with the bar held in front of your thighs. Raise and lower the shoulders while keeping the elbows extended. The bar stays close to the body; it is not curled with the arms or raised out to the sides.

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Check your setup before you start

The barbell shrug is a standing shrug with the bar held in front of your thighs. Raise and lower the shoulders while keeping the elbows extended. The bar stays close to the body; it is not curled with the arms or raised out to the sides.

• Equipment and support: Barbell.
• Stand with feet shoulder-width apart holding the bar in front of your thighs.
• Ensure the elbows remain extended to prevent using the biceps to move the bar.

This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.

Also known as: BB Shrug, Barbell Trap Shrug

Category

Back

Equipment

Barbell

Target

Traps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Shrug

1. Stand with feet shoulder-width apart holding the bar in front of your thighs.
2. Grip the bar with an overhand grip at shoulder width.
3. Keep your arms extended and your back straight.
4. Lift your shoulders straight up toward your ears.
5. Lower the shoulders back down under control.

Technique & Form Tips

Shoulder-blade elevation moves the bar upward. The hands hold the bar while the elbows stay extended; avoid turning the movement into an arm curl or using a leg drive.

Common Mistakes to Avoid

• Bending the arms: Ensure the elbows remain extended to prevent using the biceps to move the bar.
• Tilting the head: Keep the chin tucked and gaze forward to maintain a neutral neck alignment.
• Rolling the shoulders: The movement should be a direct vertical lift, not a circular rotation.

How to Breathe During This Exercise

Exhale as you lift the bar and inhale as you lower it.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Shrug mainly targets your Traps, with your Shoulders helping support the movement.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band · Traps Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Incline Shrug Dumbbell · Traps Dumbbell Shrug Dumbbell · Traps Kettlebell Sumo High Pull Kettlebell · Traps

Equipment Alternatives

Don't have barbell? These target the same traps with different equipment.

Band Shrug Band · Traps Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell · Traps Lever Gripless Shrug Leverage Machine · Traps

FAQ

What muscles does the Barbell Shrug work?

The Barbell Shrug mainly works your traps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Shrug?

You do the Barbell Shrug with Barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Shrug?

One mistake to watch for is bending the arms: Ensure the elbows remain extended to prevent using the biceps to move the bar.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Shrug?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Barbell Shrug?

The Band Shrug trains your traps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.