Barbell Seated Shrug

Barbell Seated Shrug

Description

This exercise involves sitting on a bench with a barbell in front of you, and shrugging your shoulders up towards your ears while holding onto the barbell. It primarily targets the trapezius muscles in the upper back and shoulders.

Muscle Group

Equipment Required

Barbell Seated Shrug Instructions

  1. Start by sitting on a bench with your feet flat on the ground and your back straight.
  2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
  3. Bring the barbell up to shoulder level, keeping your elbows close to your body.
  4. Shrug your shoulders up towards your ears, holding the barbell in place.
  5. Hold the shrug for a few seconds, then slowly lower your shoulders back down to the starting position.
  6. Repeat for the desired number of reps.

Barbell Seated Shrug Form & Visual

Barbell Seated Shrug

Barbell Seated Shrug Benefits

  • Strengthens the trapezius muscles in the upper back and shoulders
  • Improves posture and reduces the risk of neck and shoulder pain
  • Increases grip strength and forearm endurance
  • Can be easily modified to target different areas of the trapezius muscles
  • Can be performed with relatively heavy weights, making it an effective exercise for building muscle mass

Barbell Seated Shrug Muscles Worked

  • Trapezius
  • Rhomboids
  • Levator Scapulae

Barbell Seated Shrug Variations & Alternatives

  • Dumbbell Seated Shrug
  • Smith Machine Seated Shrug
  • Cable Seated Shrug
  • Barbell Standing Shrug
  • Dumbbell Standing Shrug
  • Smith Machine Standing Shrug
  • Cable Standing Shrug