How to do the Clean Shrug
- Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
- Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | traps |
| Secondary | forearms, shoulders |
| Equipment | barbell |
| Difficulty | beginner |
| Type | compound |
No barbell? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Harder than the Clean Shrug
Common questions
What muscles does the Clean Shrug work?
The Clean Shrug primarily works the traps, with the forearms and shoulders as secondary movers. Snatch Shrug, Kettlebell Sumo High Pull, and Smith Machine Upright Row train the same muscle, across 7 equipment types.
What equipment do you need for the Clean Shrug?
A Barbell. Without a barbell, Upright Row - With Bands, Standing Dumbbell Upright Row, and Kettlebell Sumo High Pull train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.
Is the Clean Shrug suitable for beginners?
Yes, the Clean Shrug is rated beginner. Upright Cable Row, Kettlebell Sumo High Pull, and Snatch Shrug are the progressions from here.
Where should the Clean Shrug go in a workout?
Early — the Clean Shrug is compound, working 3 muscle groups, so run it first or second while you are fresh.
Similar exercises
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