How to do a Barbell Shrug

Authored by Fitbod

About Barbell Shrug

Sets Logged
1,052,006
Popularity Rank
172nd
Difficulty
Beginner
Trapezius Strength
100 mSCORE 1st
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Barbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.

  1. Stand upright with your feet at shoulder-width apart and rack the barbell to mid thigh height.
  2. Grab ahold the barbell shoulder-width apart with extended arms by slightly flexing your knees and hips.
  3. Lift the barbell and brace your core by breathing into your stomach and flexing the abdominal muscles to maintain a neutral spine.
  4. While keeping your chest out and shoulders back, glide your shoulder towards your ears.
  5. Lower your shoulders and the barbell back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    40
    lbs
    1 Rep Max
    50
    lbs
  • intermediate
    8
    reps
    45
    lbs
    55
    lbs
  • advanced
    8
    reps
    55
    lbs
    70
    lbs

Enter your stats to calculate your Sets & Reps