TETSUBarbell Shrug
The Barbell Shrug is a barbell exercise for the back that primarily targets the traps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Barbell Shrug
- Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
- Keep your arms straight and your back straight throughout the exercise.
- Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
- Hold for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Shrug work?
The Barbell Shrug primarily targets the traps. The shoulders work as supporting muscles.
What equipment do I need for the Barbell Shrug?
You need a barbell to perform the Barbell Shrug.
How many sets and reps of the Barbell Shrug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Shrug works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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