Barbell Shrug
Step by step
How to perform
- Lift the barbell by elevating your shoulders as high as possible while you exhale. Keep your arms straight during this movement.
- Hold the contraction at the top for a second.
- Lower the barbell back to the original position while inhaling.
- Repeat the movement for the recommended amount of repetitions.
Overview
About this exercise
The Barbell Shrug is a strength-building exercise that primarily targets the trapezius muscles in your upper back and neck, promoting better posture and shoulder stability. It's an excellent workout for both beginners and advanced fitness enthusiasts due to its simplicity and effectiveness. Individuals might choose this exercise to enhance their upper body strength, improve their athletic performance, or to add definition to their upper back and shoulder area.
Coaching cues
Form tips
Hold the barbell with a grip slightly wider than shoulder width. Your palms should be facing your body. Avoid gripping the barbell too wide or too narrow as it can strain your wrists and limit the range of motion.
Shrug your shoulders straight up towards the ceiling and hold for a second at the top of the movement. Avoid rolling your shoulders as this can lead to injury and doesn't effectively target the intended muscles. Also, avoid using momentum to lift the weight; the motion should be slow and controlled.
Start with a weight that you can comfortably lift for 10 to 12 repetitions.
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