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Home > Back Exercises > Barbell Shrugs

Barbell Shrugs

This exercise is one of the more simple yet effective traps exercises in weight training and works great for building / toning the upper back which are known as the traps.

Check out the instructions below to find out the correct way to execute this exercise and learn the different varieties of the traps shrug to make your workout a little more interesting.



disclaimer advice

BARBELL SHRUGS
Exercise Type Primary Movers Secondary Movers
Isolation /
Free Weights 		Traps Neck
Exercise Description:

1). With your feet shoulder width apart, grasp the barbell with an overhand grip.

2). Keep your arms straight allowing the bar to pull your shoulders down.

3). Next, shrug your shoulders up and back as far as you can squeezing the traps muscles. Slowly lower to the start position and repeat.

Video:
Exercise Tips:

  • Be very careful not to raise the barbell by bending your elbows. All of the movement should come from shrugging your shoulders, hence the name shrugs. If you find that you can't help but bend your elbows then try lowering the weight ever so slightly until you get the technique right.

    • Exercise Variations:

  • Barbell shrugs can also be performed by using different exercise equipment such as dumbbells and the EZ bar. You can also do them with the barbell behind you back as opposed to in front. Try and experiment with what works best for you at building the traps.


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