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Barbell Shrug

Beginner
Equipment
Traps
Traps
Shoulders
Shoulders
Upper back
Upper Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)

The barbell shrug is a go-to exercise for developing strong, thick trapezius muscles. It isolates the upper traps and helps improve upper back aesthetics and posture. Barbell shrugs are a favorite among bodybuilders and strength athletes aiming for a powerful-looking upper body. This movement can be easily added into shoulder, back, or full-body routines.

Key Benefits:

  • Directly targets and builds the upper trapezius
  • Improves neck and upper back strength
  • Enhances posture and shoulder stability
  • Complements pulling movements like deadlifts and rows
  • Easy to load for progressive overload
  1. Set the safety bars in a rack just below waist height and load the barbell.
  2. Stand with feet hip-width apart, hinge forward, and grasp the bar with a double overhand grip.
  3. Stand tall with the bar in front of you and keep a neutral spine.
  4. Lift your shoulders directly upward by contracting your traps—don’t roll them.
  5. Squeeze hard at the top, then slowly lower the bar back to the starting position.
  6. Repeat for the desired number of reps.
  • Avoid jerking or bouncing—perform the motion in a slow, controlled manner.
  • Look slightly up at the top of the rep to enhance trap contraction.
  • Do not roll your shoulders—shrug straight up and down.
  • Adding a pause at the top can help improve the mind-muscle connection.
  • The traps respond well to both high volume and explosive accessory movements.
  • Keep your head neutral and don’t jut your chin forward to avoid neck strain.

🔥 Want bigger traps and better posture? Add barbell shrugs to your upper-body or pull days and feel the difference!

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