Barbell Rack Pull Shrug
The barbell rack pull shrug combines a rack pull with a heavy shrug at the top, allowing you to overload the traps with supramaximal weights. Set pins at knee height, pull to lockout, and shrug at the top of each rep.
How to Perform
Set the barbell on rack pins at or just below knee height.
Grip the bar with a mixed or hook grip at shoulder-width.
Pull the bar to lockout by extending the hips.
At the top, shrug your shoulders toward your ears and hold for two seconds.
Lower the bar back to the pins with control.
Common Mistakes to Avoid
Rounding the back during the pull phase.
Not actually shrugging at the top — just locking out is not enough.
Using straps as a crutch instead of building grip strength alongside trap work.
Muscle Activation
Variations
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