Standing Barbell Shrug

Upper TrapsBarbell

An isolation barbell exercise targeting the upper traps. It allows for heavier loading than dumbbells to build upper back thickness and strength.

How to do it

1Grip the bar with an overhand, shoulder-width grip and stand tall with the bar resting against your thighs.

2Set your shoulders back, keep your chest up, and maintain a soft bend in your knees.

3Drive your shoulders straight up toward your ears in a powerful, controlled motion.

4Pause for a second at the top to maximize peak contraction.

5Lower the bar smoothly back to the start without completely relaxing your shoulders.

Common mistakes

Using leg drive or hips to bounce the weight up.

Rolling your shoulders, which stresses the shoulder joints.

Loading too heavy and cutting the range of motion short.

Breathing

Exhale as you shrug up; inhale as you lower the weight under control.

Make it harder or easier

To regress, drop the weight on the bar; to progress, use lifting straps and hold a peak contraction at the top.

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.