Barbell Shrug
Bar held in front of thighs with a pronated grip.
- Level
- Beginner
- Equipment
- Barbell
- Movement
- Shrug · Standing
- Tracks
- Weight & Reps
Works
Traps Back
How to do it
- Stand upright holding a barbell in front of your thighs with a pronated grip.
- Keep your arms fully extended and your core braced throughout the movement.
- Elevate your shoulders straight up toward your ears as high as possible.
- Hold the peak contraction for one second while exhaling.
- Lower the barbell slowly back to the starting position while inhaling.
Common mistakes
- Rolling the shoulders forward or backward instead of moving straight up.
- Bending the elbows to turn the movement into a partial row.
- Using excessive momentum or body swing to lift the weight.
- Failing to hold the contraction at the top of the movement.
Safety
Avoid hyperextending the neck backwards at the top of the movement.
Do not drop the weight abruptly from the top position to protect the lower back.
Tips
- Imagine trying to touch your ears with your shoulders.
- Keep your elbows locked out to prevent bicep involvement.
- Focus on vertical movement only, avoiding any forward or backward rolling.
Details
- Base movement
- Shrug
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
