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All exercises

Barbell shrug

Beginner

Barbell shrug is a isolation barbell exercise for the traps, also working the front delts.

What it works

Primary muscle

Traps

Also works

Front delts

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
  2. 2Keep your arms straight and your back straight throughout the exercise.
  3. 3Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
  4. 4Hold for a moment, then slowly lower your shoulders back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell shrugDumbbell
  • Dumbbell incline shrugDumbbell
  • Cable shrugCable
  • Band shrugResistance band
  • Lever shrugMachine
  • Smith shrugSmith machine

Harder variations

  • Dumbbell decline shrugDumbbell
Logged today · 90 seconds restBarbell shrug

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