Barbell Shrug

How to do the Barbell Shrug

1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
3. Slowly return to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	traps
Equipment	barbell
Difficulty	beginner
Type	isolation

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Scapular Pull-Up Bodyweight Dumbbell Shrug Dumbbell Upright Row - With Bands Resistance Bands Standing Dumbbell Upright Row Dumbbell Kettlebell Sumo High Pull Kettlebell Cable Shrugs Cable Machine

Harder than the Barbell Shrug

Snatch Shrug intermediate · Barbell Upright Cable Row intermediate · Cable Machine Kettlebell Sumo High Pull intermediate · Kettlebell

Superset the Barbell Shrug with

Opposing chest work — alternate sets without extra rest.

Barbell Bench Press - Medium Grip chest Barbell Incline Bench Press - Medium Grip chest Decline Barbell Bench Press chest Front Raise And Pullover chest

Common questions

What muscles does the Barbell Shrug work?

The Barbell Shrug primarily works the traps. Barbell Shrug Behind The Back, Cable Shrugs, and Calf-Machine Shoulder Shrug train the same muscle, across 7 equipment types.

What equipment do you need for the Barbell Shrug?

A Barbell. Without a barbell, Scapular Pull-Up, Dumbbell Shrug, and Upright Row - With Bands train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Barbell Shrug suitable for beginners?

Yes, the Barbell Shrug is rated beginner. Snatch Shrug, Upright Cable Row, and Kettlebell Sumo High Pull are the progressions from here.

Where should the Barbell Shrug go in a workout?

Late — the Barbell Shrug is isolation work, so it follows your compounds. Supersetting it with Barbell Bench Press - Medium Grip and Barbell Incline Bench Press - Medium Grip cuts session time without extra rest.

Similar exercises

Barbell Shrug Behind The Back Barbell Cable Shrugs Cable Machine Calf-Machine Shoulder Shrug Machine Dumbbell Shrug Dumbbell Leverage Shrug Machine Scapular Pull-Up Bodyweight