Fitorex

Barbell Shrug

Allows more load than dumbbells for the upper traps. Pause at the top to maximise the contraction.

  • Isolation
  • Barbell
  • Beginner

How to do it

  • Bar in front of your thighs, arms straight
  • Raise your shoulders straight towards your ears
  • Pause at the top and lower under control into the stretch

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR

Tempo: Lift for 1 s, squeeze 1–2 s at the top, lower for 2–3 s

Common mistakes

  • Rolling your shoulders
  • Using leg drive
  • A short range without going all the way up

Muscles worked

Primary

  • Traps

Alternatives

PreviousLateral Raise Machine
Form animation: Barbell Shrug
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Barbell
Level
Beginner
Pattern
Scapular elevation
Stimulus / fatigue
High
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