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Traps Neck · Intermediate

Barbell Shrugs

Front barbell shrug emphasizing straight vertical scapular elevation with the elbows extended.

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Barbell Shrugs demonstration

Exercise overview

Training details

Traps NeckUpper BackForearms

Equipment

Barbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding the barbell in front of your thighs with an overhand grip.
  2. 02Keep your chest lifted, arms straight, and core braced.
  3. 03Shrug your shoulders straight up toward your ears.
  4. 04Pause briefly at the top without rolling your shoulders.
  5. 05Lower your shoulders slowly back to the starting position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Behind-the-Back ShrugRelated variationBarbell Snatch Grip ShrugRelated variationSmith Machine Behind the Back Shrug

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Bar ShrugsComparable substituteTrap Bar ShrugComparable substituteBand Pull-ApartComparable substituteProne W Raise

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