Barbell exercise

Barbell Shrug form, muscles worked, and workout tracking

The barbell shrug is an isolation movement in which a heavy bar is held at arm's length while the shoulders are elevated straight up toward the ears, directly targeting the upper trapezius. Lifters use it to build trap size and yoke thickness, strengthen scapular elevation for cleans and heavy carries, and reinforce grip strength, since the loads used typically exceed most other accessory work.

Barbell Shrug illustration

How to do Barbell Shrug

  1. 1Stand tall holding a barbell in front of your thighs with an overhand, shoulder-width grip, using straps if grip limits the set.
  2. 2Brace your core and keep your arms straight and relaxed like hooks.
  3. 3Exhale as you shrug your shoulders straight up toward your ears as high as they will go.
  4. 4Do not roll your shoulders in circles, bend your elbows, or bounce with your knees to heave the weight.
  5. 5Hold the top contraction briefly, then inhale as you lower the bar under control until your traps reach a full stretch.

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Track Barbell Shrug in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.