Barbell Shrug

TrapsBarbell

A standing isolation movement designed to build the upper traps. Creates high axial loading on the spine, requiring solid core and pelvic control.

How to do it

1Stand tall holding a barbell with a shoulder-width stance and a grip just outside your hips.

2Keep your back straight, knees slightly soft, and core tight to protect your lower back.

3Exhale and shrug your shoulders straight up toward your ears in a smooth motion.

4Hold the top position for a second, squeezing your traps as hard as possible.

5Inhale and lower your shoulders back down under control.

Common mistakes

Rolling your shoulders in circles, which creates unnecessary wear on the shoulder joints.

Bending your arms to pull the weight up with your biceps.

Swinging your torso and using leg drive to move weight that is too heavy.

Breathing

Exhale as you shrug up. Inhale as you slowly lower the barbell back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.