Setup and loading
Overhand grip; straps are fine.
How to do the barbell shrug step by step
- Stand with the bar in front of your thighs, grip slightly wider than shoulders.
- Shrug your shoulders up toward your ears as high as possible.
- Hold for one second and lower.
Form cues
- Arms straight
- Lift straight up, no rolling
Common mistakes
- Rolling your shoulders
- Bending your elbows
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Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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Variations and similar exercises
Incline Bench Scapular Shrug
Traps & mid back
Cable Shrug
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Dumbbell Shrug
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Kettlebell Sumo High Pull
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Dumbbell Upright Row
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Smith Machine Behind-the-Back Shrug
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Cable Upright Row
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Seated Cable Row
Lats, Traps & mid back
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