LiftSetsLiftSets / Exercises / Barbell Shrug
Barbell Shrug
Works the traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
traps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Barbell |
|---|---|
| Level | Beginner |
What to think about
- Arms stay straight. Only the shoulders move.
- Straight up towards the ears, no rolling.
- Pause at the top, lower slowly.
How to do it
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Other exercises for the traps
- Barbell Shrug Behind the Back
- Cable Shrugs
- Calf-Machine Shoulder Shrug
- Dumbbell Shrug
- Leverage Shrug
- Smith Machine Behind the Back Shrug
- Smith Machine Upright Row
- Standing Dumbbell Upright Row
Track it in LiftSets
Log Barbell Shrug with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store