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Barbell Shrug

A heavy shrug that builds the upper trapezius.

MAIN MUSCLE
Trapezius
ALSO WORKS
Forearms
EQUIPMENT
Barbell
LEVEL
Beginner
REPS
10-15
TEMPO
1-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold a barbell in front of the thighs with an overhand grip.

  2. Stand tall with arms straight.

  3. Lift the shoulders straight up toward the ears.

  4. Hold briefly and lower under control.

COMMON MISTAKES

  • Rolling the shoulders; move straight up and down.
  • Bending the elbows to help; keep the arms straight like ropes.

TIPS

  • Hold the top for a full second before lowering.

QUESTIONS

Which muscles does Barbell Shrug work?

The main muscle is Trapezius. It also works Forearms.

How many reps should I do?

FORGE suggests 10-15 reps for Barbell Shrug. The app adjusts sets and reps to your goal and level.

What can I do instead of Barbell Shrug?

These train the same muscles: Dumbbell Shrug, Rack Pull, Farmer's Carry.