Barbell Shrugs
Execution Guide
- Stand with feet shoulder-width apart, holding the barbell with an overhand grip.
- Keep your arms straight — do not bend the elbows.
- Shrug your shoulders straight up toward your ears as high as possible.
- Hold the top position for 1-2 seconds, squeezing the traps.
- Lower your shoulders slowly back to the starting position.
Range of Motion
Shoulders fully depressed to shoulders elevated as high as possible.
Common Mistakes to Avoid
- ×Rolling the shoulders (increases injury risk with no benefit)
- ×Bending the elbows and turning it into an upright row
- ×Using too heavy a weight and reducing range of motion
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Develop the upper trapezius for a thicker neck and upper back
Difficulty
Beginner
Burn (10m)
30-50
Equipment
Barbell
Anatomy
Primary
Upper Trapezius
Secondary
Levator ScapulaeForearms