Exercise · Back
Barbell shrug: how to do it
Shrugs work the traps, while your forearms hold the bar. The movement is short and simple: lift your shoulders toward your ears, hold, lower. You can do it in a squat rack or with a fixed-weight barbell.
- Traps
- Forearms
Doable at all 76 gyms GoSet follows
The essentials
- Lift your shoulders toward your ears.
- Don’t roll your shoulders.
Muscles worked
- Primary
- Traps
- Secondary
- Forearms
How to do it
- Grip the bar overhand, hands a little wider than your hips, arms straight.
- Stand tall and braced with the bar against your thighs.
- Lift your shoulders straight up toward your ears as you breathe out.
- Hold for one second at the top.
- Lower slowly until you feel the stretch.
Common mistakes
Rolling your shoulders
Instead : Go straight up and down. Rolling adds nothing.
Bending your elbows
Instead : Keep your arms straight: they hold the bar, they do not pull.
Rushing
Instead : Hold at the top and control the way down.
Coach tips
- Straps help if your grip gives out before your traps.
- Keep your chin neutral; do not poke your head forward.
- Add weight only if you keep the pause at the top.
Variations
- With dumbbells, arms by your sides.
- Bar behind your back for a different angle.
Sets and reps
People often do 3 sets of 10 to 15 reps with a pause at the top.
Equipment
Alternatives for the same muscles
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Common questions
Barbell or dumbbells?
Both work. Dumbbells keep your arms by your sides, which some people find more comfortable.
Should I roll my shoulders?
No. The movement is vertical; rolling does not help your traps.
My grip gives out. What do I do?
Use straps or a mixed grip, or drop the weight a little.