Barbell Shrugs

Starting position

1. Set the bar in a rack at about mid-thigh height, or lift it from the floor with a flat back.
2. Grip it overhand at shoulder width or slightly wider and stand tall, feet shoulder-width apart.
3. The bar hangs at your thighs on straight arms, chest up, eyes forward, abs braced.

Execution

1. Exhale and lift your shoulders straight up toward your ears. Arms stay straight and the bar slides along your thighs.
2. Hold the top for 1–2 seconds.
3. Inhale and lower your shoulders slowly until your traps are fully stretched.

Common mistakes

• Rolling the shoulders — stresses the shoulder joint and gives the traps no extra work.
• Using the legs or torso — momentum lifts the weight instead of the muscles.
• Bending the elbows — the biceps join in.
• Head drifting forward — strains the neck.

Beginner tips

• A barbell makes it easy to add weight, but range and the pause at the top matter more than the plates.
• Use straps on heavy sets so your grip doesn't fail before your traps.
• Take the bar from a rack instead of pulling heavy weight off the floor — safer for your lower back.

Alternatives

• Barbell Upright Row to Chin — traps work together with the delts
• Standing Barbell Upright Row to Chest — a similar upward barbell pull