Barbell shrugs lift the shoulders straight up toward the ears while holding a heavy bar at arm's length. They load the upper trapezius, the muscle between the neck and the shoulders, and add visible size to the upper back and neck area, as well as improving carrying strength.
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4
Sets
20
Reps
Barbell
Equipment
5.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Traps
📋 How To Perform Shrugs
1
Stand holding dumbbells or a barbell at your sides, arms straight.
2
Lift your shoulders straight up toward your ears — no rolling or rotating.
3
Squeeze at the top for a brief pause.
4
Lower slowly back down under control.
5
Keep your arms completely straight throughout; the movement comes from your traps only.
💡 Benefits of Shrugs
Builds the upper traps, which add thickness to the neck and shoulder line, and improves grip and carrying strength through the heavy load. It is simple to learn and easy to progress with weight.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 10 to 20 reps with a heavy weight, pausing at the top of each rep. Straps can be used for heavy sets so that grip does not limit the exercise.
⚠️ Common Mistakes to Avoid
Rolling the shoulders in circles instead of lifting straight up
Bending the elbows to help lift the bar
Using a weight so heavy that the range is tiny
✅ Pro Tips
Lift straight up toward the ears and hold the top for one second
Keep the arms straight and the neck relaxed
🛡️ Safety Notes
Rolling the shoulders under load can irritate the joints, so move strictly up and down. Keep the weight manageable if you have neck tension.
🔁 Progressions & Regressions
Make it harderpause at the top and use straps for heavier weights.
Make it easierdumbbell shrugs with a lighter load.
