← EXERCISE LIBRARYStrength
Barbell Shrug
A direct trap builder lifting the shoulders straight up against a loaded bar. Adds thickness to the upper back and neck.
- 01Hold a barbell at arm's length in front of the thighs.
- 02Stand tall with the chest up and the core braced.
- 03Elevate the shoulders straight up toward the ears.
- 04Pause and squeeze the traps at the top.
- 05Lower under control to a full stretch.
- 01Shrug straight up, not in circles.
- 02Pause and squeeze at the top.
- 03Full stretch at the bottom.
- 01Rolling the shoulders — it adds no benefit and stresses the joint.
- 02Using momentum from the knees — keep the legs still.
- 03Short, fast reps — control the range and pause at the top.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.