Exercise library
Barbell Shrug
The barbell shrug isolates the upper trapezius to build thicker, stronger traps and a more powerful neck and shoulder line.
BarbellTrapsBeginner
- Equipment
- Barbell
- Focus
- Traps
- Level
- Beginner
- Suggested sets
- 3–4 sets of 12–15 reps.
- Muscles worked
- TrapsForearmsShoulders
How to do it
- 1Stand tall holding the bar in front of your thighs with an overhand grip, hands shoulder-width apart.
- 2Let your shoulders relax down and keep your arms straight.
- 3Shrug your shoulders straight up toward your ears as high as you can.
- 4Pause and squeeze your traps at the top.
- 5Lower under control to the start and repeat.
Tips & tricks
- Move straight up and down — avoid rolling your shoulders in circles.
- Use a lifting strap if your grip gives out before your traps.
- Pause at the top for an extra second to maximise the contraction.
Common mistakes
- Bending your elbows and turning it into a partial row.
- Rolling the shoulders, which adds no benefit and stresses the joint.
- Using so much weight that you barely move the bar.
