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Barbell Shrug

Traps ForearmsUpper back Isolation Barbell
Demo (loops)

How to do it

Starting position

  1. Stand tall with your feet shoulder-width apart.
  2. Grip the barbell slightly wider than shoulder-width.
  3. Keep your back straight and look forward.
  4. Let both arms hang straight down.

Movement

  1. Shrug the barbell up using your traps.
  2. Squeeze the muscles hard at the top.
  3. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you raise the barbell, and inhale as you lower it.

Trainer tips

  • Raise your shoulders vertically toward your ears
  • Squeeze your traps for 1-2 seconds at the top
  • Keep your arms straight

Cautions

  • Make sure heavy weight does not strain your neck.
  • Rolling and rotating the shoulders backward
  • Bouncing up with momentum
  • Craning the neck forward

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesTraps
Secondary musclesForearms · Upper back
EquipmentBarbell
Movement patternIsolation
Rep range10–15 reps
5 similar exercises

Representative exercise: Barbell Shrug

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Barbell Decline ShrugHarderBarbell Back Wide ShrugHarderDumbbell ShrugSimilar exerciseMachine ShrugSimilar exerciseBand ShrugSimilar exerciseSmith ShrugSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.