Barbell shrug
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Traps · Upper
- Low load
- Forearms · Flexors
How to do it
Hold the bar at arm's length with a shoulder-width grip and stand tall. Elevate the shoulders straight up toward the ears, pause for a second at the top, then lower under control to a full stretch. Do not roll the shoulders — the path is straight up and straight down, and rolling under load stresses the shoulder joint for no extra benefit.
Form cues
- Straight up and down, no rolling
- Pause one second at the top
Safety
Talk to a professional before this exercise if you have any of the following:
NeckUpper backWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.