Barbell Bent-Over Shrug
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Muscles worked
- High load
- Traps · Mid
- Medium load
- Lower back and Upper back · Rhomboids
- Low load
- Forearms · Flexors and Hamstrings · Hip extension
Primary muscles
Secondary muscles
How to do it
Hold a barbell with a grip slightly wider than shoulder width and hinge until your torso is inclined forward. Let the arms hang, then draw the shoulder blades together to lift the bar a short distance. Pause briefly and release with control without turning the movement into a row.
Form cues
- Keep your torso still.
- Draw the shoulder blades together.
- Keep the elbows nearly straight.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderElbowWristUpper backLower backHip
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.