Barbell Shrug

Barbell Shrug


This exercise involves standing with a barbell in front of you and lifting your shoulders up towards your ears, then lowering them back down. It primarily targets the trapezius muscles in the upper back and can be done with various weights and rep ranges.

Muscle Group

Equipment Required

Barbell Shrug Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Grasp the barbell with an overhand grip, hands shoulder-width apart.
  3. Lift the barbell by shrugging your shoulders up towards your ears.
  4. Hold the position for a second, then lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Barbell Shrug Form & Visual

Barbell Shrug

Barbell 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 heavy weights for a challenging workout

Barbell Shrug Muscles Worked

  • Trapezius
  • Rhomboids
  • Levator Scapulae

Barbell Shrug Variations & Alternatives