Barbell shrug
Primary muscles: Traps. Assisting muscles: —.
How to do it
- Stand upright, feet shoulder-width apart, holding the bar with an overhand grip slightly wider than shoulder-width — this is the starting position.
- Exhale and raise your shoulders as high as possible, without bending your arms.
- Hold the contraction for a second.
- Inhale and return slowly to the starting position.
- Repeat the movement.
Key to the execution: Raise your shoulders straight up towards your ears, without rolling them.
Common mistakes
- Bending your elbows and lifting with your biceps instead of your shoulders.
- Rolling your shoulders in a circle instead of raising them straight up.
- Using too much weight, which forces you to swing your body.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.