Barbell wide shrug

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Trapezius, Rhomboids

Secondary muscles

Deltoids

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed wider than shoulder-width apart. Allow the barbell to rest against your thighs with your arms fully extended.
2. Raise your shoulders towards your ears as high as possible, keeping your arms straight and the barbell close to your body.
3. Hold the contraction at the top for a moment, squeezing your shoulder blades together.
4. Slowly lower your shoulders back to the starting position. Repeat for the desired number of repetitions.

Form tips

• Keep your arms straight and avoid using your biceps to lift the barbell.
• Focus on using your trapezius muscles to lift your shoulders, not your arms.
• Breathe steadily, exhaling as you lift your shoulders and inhaling as you lower them back down.