Barbell Shrug
A direct trap-builder, using a loaded barbell to add size and strength to the upper traps.
Equipment: Barbell
How to do it
- 1Stand holding a barbell in front of your thighs with an overhand grip, feet hip-width apart.
- 2Keeping your arms straight, elevate your shoulders straight up toward your ears.
- 3Pause briefly at the top, squeezing your traps.
- 4Lower the bar back down under control to the starting position.
Common mistakes
- Rolling the shoulders in a circular motion instead of moving straight up and down.
- Using momentum from the hips to jerk the weight up rather than lifting with the traps.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Shrug safe for beginners?
Yes. The Barbell Shrug is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Barbell Shrug work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have barbell for the Barbell Shrug?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Pull-UpRelated exercises
Learn more
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