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Exercise Description |
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Main Target Muscles |
Trapezius |
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Secondary Target Muscles |
Neck |
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Workout Type |
Strength |
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Gym Gear |
Barbell |
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Fitness Level |
Advanced |
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Compound/Isolated |
Isolation |
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Power Move |
Pull |
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
- Set the bar on the rack above knee height. Grip the bar with an overhand grip.
- Your hands should be slightly wider than shoulder-width.
- Your back should be straight and chest up, stand straight and move your hips forward.
- Your feet should be slightly wider than shoulder-width, and you should point your toes forward.
- Hinge at your hips level and do not pinch your shoulder blades. Keep them in a neutral position.
- Bend your hips and knees slightly, do not overdo them.
- Lift the weight and shrug your shoulders up.
- Squeeze your traps at this point.
- Lower the bar slowly and in a controlled manner.
- Lower it until you feel a stretch in your traps.
Barbell Shrugs Tips
- Start with a weight that feels comfortable to you.
- Shrug as high as you can to maximize the contraction.
- Avoid rolling your shoulders forward or backward.
