Barbell shrugs

Category

Back

Difficulty

Beginner

Equipment

Barbell

Primary muscles

Trapezius

Secondary muscles

Rhomboids

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart. Let the barbell hang in front of your thighs.
2. Lift your shoulders straight up towards your ears as high as you can, keeping your arms straight.
3. Squeeze your upper back muscles (trapezius) at the top of the movement.
4. Lower your shoulders back down to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your arms straight throughout the movement to focus on your shoulder muscles.
• Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
• Avoid rotating your shoulders as you lift and lower them to prevent strain.