Barbell Back Wide Shrug

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Trapezius

Secondary muscles

Deltoids

How to do it

1. Stand upright with your feet shoulder-width apart, holding a barbell with both hands behind your back. Your palms should face away from your body with a wide grip.
2. Keep your shoulders back and chest up. Slowly lift your shoulders towards your ears in a shrugging motion.
3. Squeeze your shoulder blades together at the top of the movement, holding the contraction for a moment.
4. Slowly lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Avoid rotating your shoulders; lift them straight up and down to prevent strain.
• Breathe steadily, exhaling as you lift your shoulders and inhaling as you lower them.
• Keep your arms straight throughout the exercise to focus the movement on your shoulders.