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Barbell Shrugs

Barbell Shrugs
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Trapezius

Barbell Shrugs Overview

Barbell shrugs are a great exercise for training your upper body. The exercise also works to develop your upper body strength. Including the exercise in your upper body routine or a full-body workout is great.

It is necessary to learn the technique properly before starting with the exercise.

How to Do It

  1. Set the bar on the rack above knee height. Grip the bar with an overhand grip.
  2. Your hands should be slightly wider than shoulder-width.
  3. Your back should be straight and chest up, stand straight and move your hips forward.
  4. Your feet should be slightly wider than shoulder-width, and you should point your toes forward.
  5. Hinge at your hips level and do not pinch your shoulder blades. Keep them in a neutral position.
  6. Bend your hips and knees slightly, do not overdo them.
  7. Lift the weight and shrug your shoulders up.
  8. Squeeze your traps at this point.
  9. Lower the bar slowly and in a controlled manner.
  10. Lower it until you feel a stretch in your traps.

Barbell Shrugs Tips

  1. Start with a weight that feels comfortable to you.
  2. Shrug as high as you can to maximize the contraction.
  3. Avoid rolling your shoulders forward or backward.

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