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Barbell Shrugs

Barbell Shrugs trains 2 of the 18 muscle groups Full Coverage tracks: Mid-back / traps 70%, Forearms 30%.

Accessory Level: Beginner Barbell Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Barbell Shrugs - Start position
Start position
Barbell Shrugs - Finish position
Finish position

How to do it

  1. Stand holding a barbell in front of your thighs with an overhand grip, arms straight.
  2. Stand tall, arms hanging - they stay straight for the entire set.
  3. Shrug your shoulders straight up toward your ears.
  4. Hold for a beat at the top, then lower slowly to a full stretch.
  5. Do not roll your shoulders. The traps lift straight up; rolling adds nothing but shoulder wear.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Dumbbell Shrugs, it loads every muscle to the same degree. It needs Barbell where the other uses Dumbbells. Compared with the Barbell Row, it loads Rear delts 55 points lower, Biceps 45 points lower, Lower back / erectors 40 points lower.

Other ways to train this

Other exercises for the Mid-back / traps

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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