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Barbell Shrug
How to do the Barbell Shrug with good form: step-by-step technique, the muscles it works (traps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Traps
- Secondary
- Forearms
How to do it
- Stand tall holding a barbell in front of your thighs with a pronated grip, hands just outside shoulder-width.
- Keep your feet shoulder-width apart, knees slightly unlocked, and your chest proud.
- Take a breath and tightly brace your core.
- Elevate your shoulders straight up towards your ears as high as physically possible.
- Hold the peak contraction for one full second, keeping your arms completely straight.
- Lower the barbell under strict control until your traps are fully stretched downward.
Coaching cues
- Shoulders to ears
- Pull straight up, do not roll the shoulders
- Keep the arms straight
Common mistakes
- Rolling the shoulders in a circular motion, which strains the rotator cuff and adds no benefit
- Bending the elbows to cheat the weight up with the biceps
- Using excessive momentum and throwing the head forward
Equipment and setup
Barbell, weight plates
Barbell loaded either on the floor or placed on rack pins just above the knees.
Also known as: Shrugs
Track your Barbell Shrug in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
