Dumbbell Shrug
Traps·Dumbbells·Beginner·Compound
Barbell Shrug
The Barbell Shrug strengthens the upper trapezius by elevating the shoulders under load while keeping the arms straight.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
How to
How to do the Barbell Shrug
- 01
Stand upright holding a barbell with an overhand grip at hip level.
- 02
Keep your arms fully extended and your core braced.
- 03
Lift your shoulders straight up toward your ears.
- 04
Pause briefly at the top and squeeze your traps.
- 05
Lower your shoulders back down in a controlled manner.
- 06
Repeat without rolling your shoulders.
Performance tips
Cues that matter
- Lift straight up — do not roll your shoulders
- Keep arms fully extended throughout
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Barbell Shrug work?
The Barbell Shrug primarily targets the Traps. Supporting muscles include Back, Forearms, Forearm Flexors.
Is the Barbell Shrug a compound or isolation exercise?
The Barbell Shrug is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Shrug?
You need the following equipment: Barbell.
What difficulty level is the Barbell Shrug?
The Barbell Shrug is rated as beginner difficulty. It is suitable for those new to resistance training.
