Barbell Shrug
A standing trap exercise where you hold a barbell at your thighs and lift your shoulders straight up and down.
Secondary muscles
How to do it
- Stand tall with your feet hip- to shoulder-width apart and hold the barbell in front of your thighs with an overhand grip.
- Let your arms hang straight, brace your torso, and keep your chest up.
- Lift your shoulders straight up toward your ears without bending your elbows or leaning back.
- Pause briefly at the top and squeeze your upper traps.
- Lower your shoulders under control until they return to the starting position.
Form cues
- Shoulders straight up
- Arms stay long
- Chest tall
- No rolling
Common mistakes
- Bending the elbows to curl the bar upward.
- Rolling the shoulders forward or backward at the top.
- Leaning back and swinging the torso to move the bar.
- Letting the head jut forward as the shoulders rise.
Breathing
Inhale before each rep, exhale as you shrug your shoulders up, and inhale as you lower back down.
