Barbell Shrug
Shrugs isolate the upper trapezius to build mass and strength in the upper back.
Updated
Barbell Shrug
Shrugs isolate the upper trapezius to build mass and strength in the upper back.
Muscles Involved
- Upper trapezius: exclusive target
- Levator scapulae: assists scapular elevation
Step-by-Step Instructions
Step 1 — Position
Standing, arms hanging at sides, barbell or dumbbells in hand.
Step 2 — Elevation
Raise shoulders toward ears without bending elbows.
Step 3 — Contraction
Hold 1-2 seconds at top.
Step 4 — Descent
Lower in a controlled manner, stretch the traps.
Sets and Reps
4 sets of 12-15 reps. Rest 60 seconds.
Common Mistakes
- Shoulder rotation: unnecessary and risky for the joint
- Bending elbows: keep arms straight
- Body momentum: strict movement
Safety Tips
Do not rotate shoulders. Simple movement: up and down only. Straps allowed for heavy loads.
Variations
- Dumbbell shrug: more range of motion
- Trap bar shrug: comfortable neutral grip
- Behind-the-back shrug: angle variation
Who Is This Exercise For?
All levels. Simple but effective exercise for the trapezius.