Barbell Shrug
The barbell shrug is a resistance exercise targeting the trapezius muscles. By elevating the shoulders with a loaded barbell, it builds upper trap strength and thickness, which is important for overall neck and upper back development.
How to do it
- Stand upright with feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Allow your arms to hang straight down, keeping your back straight and chest up.
- Elevate your shoulders as high as possible towards your ears in a shrugging motion.
- Pause briefly at the top and squeeze your traps.
- Slowly lower your shoulders back to the starting position and repeat for the desired number of repetitions.
Form cues
- Stand tall with your feet shoulder-width apart.
- Keep your arms completely straight throughout the movement.
- Lift your shoulders straight up toward your ears.
- Pause briefly at the top to squeeze your traps.
- Lower your shoulders in a controlled motion.
Breathing: Inhale as you lower the barbell back down, and exhale as you elevate your shoulders upward.
Common mistakes
- Rolling the shoulders forward or backward, which puts unnecessary stress on the shoulder joint rather than isolating the traps.
- Using too much weight, which limits your range of motion and forces you to bend your elbows.
- Rushing through the repetitions, which prevents you from feeling a proper contraction at the top.
Muscles worked
Primary: traps. Secondary: neck, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 75 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel neck or shoulder discomfort, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I roll my shoulders when doing barbell shrugs?
No. Rolling your shoulders forward or backward can strain the joint. Move your shoulders strictly straight up and down.
Why do my hands get tired before my traps do?
Grip fatigue is very common with heavy weights. Using lifting straps or an overhand grip can help you hold the bar longer.
How often can I do barbell shrugs?
1 to 2 times per week is plenty for most beginners to allow adequate recovery for the upper back and neck.