Barbell Shrug

GymDaze demonstration

Watch Barbell Shrug

Technique

How to perform Barbell Shrug

1. Stand with your feet about shoulder-width apart, knees slightly bent and a small, steady hip hinge.
2. Hold the bar in front of your thighs with a pronated grip slightly wider than shoulder width.
3. Keep your elbows extended and your torso still.
4. Raise your shoulders to lift the bar without curling your elbows.
5. Pause briefly, then lower your shoulders under control.
6. Optional lifting straps can assist your grip; wrist wraps are not the same grip aid.

Programming relevance

Muscles involved

Primary targets: Trapezius.