Description

The barbell shrug is a strength training exercise targeting the upper back and shoulder muscles.

Starting Position

Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip at hip level.

Technical Execution

Lift the barbell by shrugging your shoulders straight up towards your ears, keeping your arms straight. Hold the position for a second at the top, then lower the barbell back down in a controlled manner.

Range of Motion

The range of motion for this exercise is from the starting position at hip level to lifting the shoulders as high as possible towards the ears.

Variations

Variations include using dumbbells instead of a barbell, performing shrugs with a trap bar, or using a Smith machine for more stability.

Common Mistakes

Common mistakes include using momentum to lift the barbell instead of focusing on contracting the targeted muscles, rounding the back, and not fully retracting the shoulder blades.

Practical Advice

To optimize results, focus on lifting the shoulders straight up towards the ears without rolling them forward or backward. Squeeze the shoulder blades together at the top of the movement for maximum contraction.

Additional Notes

It is important to use proper form and avoid using excessively heavy weights to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

trapezius

Secondary Muscles

forearms