Exercise guide

How to do barbell shrug

Upper traps

Barbell shrug starting position — correct set-up before the first rep
Start
Barbell shrug finished position — the end of one repetition
End of rep

Step by step

  1. Hold the bar at arm's length in front of your thighs, overhand grip at shoulder width — straps if your grip is the limit.
  2. Stand tall, chest up, arms completely straight, and they stay straight.
  3. Shrug your shoulders straight up toward your ears and hold at the top for a full second.
  4. Lower for 2 seconds to a full stretch.

The cue that matters

CuePause at the top. Traps respond to the held squeeze, not to the bounce.
AvoidRolling the shoulders. Straight up, straight down — rolling only grinds the joint.

Where this sits in the split

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