Barbell Shrugs | Gymacetamol

Muscles Worked

Primary

Back

Quick Cues

1

Shrug straight up to your ears

2

Squeeze at the top

3

Lower with control

4

No rolling

Equipment Needed

Barbell

Stand holding a barbell at arm's length with an overhand grip, hands shoulder-width apart.
Keep your arms straight throughout the movement.
Shrug your shoulders straight up toward your ears as high as possible.
Squeeze and hold at the top for a second.
Lower your shoulders back down under control.
Repeat for the desired number of repetitions.

Common Mistakes

Rolling the shoulders forward

Using too heavy a weight with partial range

Not holding the squeeze at the top

Pro Tips

Elevate your traps by shrugging straight up, not rolling

Hold the top position for 2 seconds on each rep for more time under tension

Use straps on heavier sets so grip does not limit trap development

Your Progress

Variations

Dumbbell Shrugs

Trap Bar Shrugs

Behind-the-Back Barbell Shrugs