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Traps · Barbell · Beginner

How to do Barbell Shrug

The barbell shrug is a strength exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding a barbell, focusing on building upper back and neck strength.

Barbell Shrug demonstration
Primary muscle
Traps
Also works
Shoulders
Equipment
Barbell
Level
Beginner
Category
Back

How to do Barbell Shrug, step by step

  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.

Station taken, or training at home? Alternatives to Barbell Shrug →

Muscles worked

Barbell Shrug works your traps as the main mover, with help from your shoulders.

Track Barbell Shrug in SPLYT

Barbell Shrug is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More trap exercises

All 19 trap exercises →

More with a barbell

Every barbell exercise → · The full exercise library →