Barbell Shrug

Traps

Equipment: Barbell

New to this

Your first barbell shrug

What weight should I start with on the barbell shrug?

Start with the empty 45 lb bar and add a 25 lb plate per side once the movement feels stable. The range is short and traps are strong, so this climbs quickly. Grip usually fails before the traps do, so use straps past 135 lb.

What usually goes wrong on the barbell shrug?

Stand holding the bar in front of your thighs, hands just outside your hips, arms straight.

Set your feet hip-width and stand tall with your chin level.

Raise your shoulders straight up toward your ears.

Hold the top for one count, then lower slowly and let the traps stretch.

You should feel this across the top of the shoulders and up the neck.

Most common mistake: rolling the shoulders backward in a circle. Shrugs travel straight up and straight down. Rolling adds joint wear and no extra work.

If the barbell is in use

The Dumbbell Shrug is the same movement, and the neutral hand position is easier on the wrists.

The Farmer's Walk loads the traps and grip together while you walk.

How to do it

Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).
Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
Tip: Refrain from trying to lift the barbell by using your biceps.
Slowly return to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.