How to do the Barbell Shrug
Barbell Shrug is an intermediate single-joint isolation pulling exercise targeting the Traps in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Barbell Shrug demonstration · © GymiaFit
Barbell Shrug at a glance
- Primary muscles
- Traps
- Secondary muscles
- Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Barbell Shrug step by step
- 1Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
- 2Keep your arms straight and your back straight throughout the exercise.
- 3Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
- 4Hold for a moment, then slowly lower your shoulders back down to the starting position.
- 5Repeat for the desired number of repetitions.
A free workout that uses it
Barbell Shrug — questions
What muscles does the Barbell Shrug work?
The Barbell Shrug primarily targets the Traps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Barbell Shrug?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Shrug suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Shrug?
Cable Shrug, Lever Gripless Shrug, Lever Gripless Shrug V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Shrug demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.