PlanWorkouts

Exercise 0095 · REF dG7tG5y

Barbell Shrug exercise animation

Barbell Shrug

Category
Back
Equipment
Barbell
Target
Traps

There's not much technique to hide behind in a shrug — you're lifting your shoulders straight up toward your ears with a loaded bar in your hands, which makes it one of the most direct ways to build the traps. Rolling the shoulders doesn't add anything and just adds shoulder-joint wear, so straight up and down is the whole movement. Grip tends to fail before the traps do once the weight gets heavy.

How to Do the Barbell Shrug

  1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
  2. Keep your arms straight and your back straight throughout the exercise.
  3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
  4. Hold for a moment, then slowly lower your shoulders back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Shrug primarily targets the Traps, with Shoulders as the primary synergist muscle group.

More Back Exercises

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

More Traps Exercises

Band Shrug Band Shrug Band · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 Dumbbell · Traps Dumbbell Incline Shrug Dumbbell Incline Shrug Dumbbell · Traps Dumbbell Shrug Dumbbell Shrug Dumbbell · Traps

Equipment Alternatives

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

Scapula Dips Scapula Dips Body Weight · Traps Band Shrug Band Shrug Band · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps

FAQ

What muscles does the Barbell Shrug work?
The Barbell Shrug primarily targets the traps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Barbell Shrug?
The Barbell Shrug is done with a barbell.
What's a good alternative to the Barbell Shrug?
If you don't have access to a barbell, the Scapula Dips targets the same traps using body weight instead.