Barbell Shrug
Barbell shrugs are the primary upper trap builder. Hold a heavy barbell at arm's length and elevate your shoulders straight up toward your ears.
How to Perform
Stand with feet shoulder-width, holding the barbell at arm's length with an overhand or mixed grip.
Shrug your shoulders straight up toward your ears.
Hold the peak contraction for 1-2 seconds — squeeze hard.
Lower the bar slowly back to the starting position.
Do not roll your shoulders — straight up and down only.
Common Mistakes to Avoid
Rolling the shoulders — this is ineffective and stresses the joint.
Bouncing the weight up using body momentum.
Not holding the contraction at the top.
Using arms to curl the weight instead of shrugging with the traps.
Muscle Activation
Variations
Track your Barbell Shrug progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.