Exercise guide · Shoulders & Traps
Barbell Shrugs
Barbell shrugs target the upper traps. Hold a bar at your thighs and elevate your shoulders straight up, then lower under control without rolling your shoulders.
- Targets: Upper traps
- Equipment: Barbell
- Type: Isolation
Step by step
How to do the Barbell Shrugs
- Grip a barbell with hands shoulder-width apart, overhand or mixed grip. Stand tall with feet hip-width apart.
- Let the bar hang at arm's length in front of your thighs. Brace your core and keep arms straight.
- Elevate your shoulders straight up toward your ears as high as comfortable, keeping arms locked.
- Pause briefly at the top without bending your elbows or leaning back.
- Lower your shoulders under control back to the start and repeat.
Form cues
- Straight up, not rolling forward
- Arms stay long
- Pause at the top
- Control the descent
Common mistakes
- Rolling shoulders in circles
- Bending elbows to cheat the rep
- Using too much body sway
- Jerking the bar with momentum
Muscles worked
Primary
Upper traps
Secondary
Forearms
Safety: Use straps only when needed for grip, not to overload traps. Keep a neutral neck—avoid jutting your chin forward.
Alternatives
Similar shoulders & traps exercises
Dumbbell ShrugsUpper traps · Forearms
Machine ShrugsUpper traps · Forearms
Smith Machine ShrugUpper traps · Forearms
Cable Upright RowSide delts · Upper traps
Dumbbell Upright RowSide delts · Upper traps
Barbell Upright RowSide delts · Upper traps
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