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Home » Exercise Guides » Back

Build Stronger Traps: Master the Barbell Shrug Exercise

How to do the barbell shrug

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

Ask Question?

The barbell shrug is an old-school, yet very effective compound movement which builds up the trapezius muscles of the back. It’s a great exercise for loading up the bar with heavy weight to really stimulate the muscles but good form is always important to see the best results and to ensure optimal safety. 

But, some people may find it safer to use a Smith machine which is completely acceptable and will still yield great results. And dumbbells are another great alternative if you have limited mobility. However, a free weight barbell is a great training tool which allows for maximal loading. 

So, include the barbell shrug in your routine and use it at the beginning of your workout when you have the most strength to really benefit. 

Barbell Shrug Details
Basic Information
Body Part
Upper back
Primary Muscles
Levator Scapulae, Rhomboids, Serratus Anterior, Trapezius
Secondary Muscles
Splenius Capitis, Splenius Cervicis
Equipment
Barbell, Weight Plates, Weightlifting Belt, Lifting Straps
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Brace
Force Type
Isometric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Heavy (e.g., heavy barbells, weighted machines)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance12-15
Power1-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Kroc Rows: Build Back Strength and Definition Effectively
  • Engage Your Upper Body: Angels and Devils Workout Guide
  • Strengthen Your Back: Flat Bench Hyperextension for Full Power
  • Elbow Lift: Strengthen Your Biceps and Shoulders Effectively

Exercise Instructions:

  1. Grip the barbell at shoulder-width.
  2. Then, stand straight up and bend your knees slightly.
  3. Now, shrug your shoulder up and back then squeeze for a few seconds. 
  4. Relax your shoulders and then perform the preferred amount of reps for the movement.

Variations & tips:

  • You can also use a Smith machine for a more stable training method.
  • Dumbbells are also a great alternative for the shrug.
  • Avoid training too heavy as it’s not safe for your back and won’t allow you to use a full range of motion.
  • The barbell shrug is a mass-building exercise which most effectively develops the trapezius muscles of the upper posterior chain.

Watch: How to do the barbell shrug

Interested in measuring your progress? Check out our strength standards for Barbell Shrug.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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