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All back exercisesBack · Gym

Barbell Shrug

Straight up-and-down shoulder elevation under load for the upper trapezius.

BeginnerBarbell3–4 × 10–15
Barbell Shrug demonstration thumbnail — Barbell Shrugs (How To, Grips, Coaching Tips)
Upper trapsBarbell

Barbell Shrug

Demo · Horton Barbell

Verified Barbell Shrug demonstration by Horton Barbell. Click to play.

How to do the Barbell Shrug

  1. 1Stand tall, arms straight
  2. 2Shrug straight up toward the ears
  3. 3Pause at the top
  4. 4No rolling the shoulders

Benefits of the Barbell Shrug

  • Builds strength and size in the upper traps through a full, controlled range of motion
  • Also trains forearms as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services