trapsbarbell
barbell shrug
barbell shrug is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
Step 2. Keep your arms straight and your back straight throughout the exercise.
Step 3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
Step 4. Hold for a moment, then slowly lower your shoulders back down to the starting position.
Muscles & body parts
Primary muscles
traps
Secondary muscles
shoulders
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.