Barbell Shrug
Barbell Shrug is a strength – scapular elevation exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Trapezius
- Secondary muscles
- Forearm gripping muscles
- Exercise type
- Strength – scapular elevation
Exercise technique
- Grip
Take a shoulder-width overhand grip on the bar.
- Stance
Stand upright with the bar in front of your thighs and your knees unlocked.
- Arms
Keep your elbows extended and your wrists straight.
- Lift
Raise both shoulders directly toward your ears.
- Pause
Pause briefly at the top without jutting your head forward.
- Lower
Slowly return your shoulder girdle to its natural lower position.
- Breathing
Exhale as you lift and inhale again as you lower.
Key technique points
- Keep the bar close to your thighs.
- Do not roll your shoulders in circles.
- Do not bend your elbows.
- Keep your head over your torso.
- Raise both shoulders together.
- Do not bounce through your knees for momentum.
Common mistakes
Rolling the shoulders
Do not roll your shoulders forward and back under load instead of moving vertically.
Bending the elbows
Do not add a biceps curl to the shoulder lift.
Craning the neck
Do not thrust your chin forward to imitate the top position.
Bouncing with the legs
Do not bend and straighten your knees to throw the bar upward.
Dropping the weight
Do not subject your neck and shoulder girdle to a sudden downward pull on the descent.
Leaning back
Do not push your pelvis forward and unnecessarily arch your lower back while holding the bar.
Frequently asked questions
Barbell Shrug: why is “Rolling the shoulders” a mistake?
Do not roll your shoulders forward and back under load instead of moving vertically.
Barbell Shrug: why is “Bending the elbows” a mistake?
Do not add a biceps curl to the shoulder lift.
Barbell Shrug: why is “Craning the neck” a mistake?
Do not thrust your chin forward to imitate the top position.
Barbell Shrug: why is “Bouncing with the legs” a mistake?
Do not bend and straighten your knees to throw the bar upward.
Barbell Shrug: why is “Dropping the weight” a mistake?
Do not subject your neck and shoulder girdle to a sudden downward pull on the descent.
Barbell Shrug: why is “Leaning back” a mistake?
Do not push your pelvis forward and unnecessarily arch your lower back while holding the bar.
What should I focus on when doing Barbell Shrug?
Keep the bar close to your thighs. Do not roll your shoulders in circles. Do not bend your elbows. Keep your head over your torso. Raise both shoulders together. Do not bounce through your knees for momentum.
Related exercises
- Dumbbell Shrug
- Dumbbell Farmer's Carry
- Barbell Shrug Behind The Back
- Cable Shrugs
- Calf-Machine Shoulder Shrug
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.