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Barbell Shrug

Exercise Data

Type: Strength Main Muscle Worked: Traps Equipment: Barbell Mechanics Type: Isolation Level: Beginner Sport: NoForce: Pull
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8.4

Out of 10

Excellent

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Barbell Shrug
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Barbell Shrug
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Barbell Shrug Guide

Main Muscle: Traps

  1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
  2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
  3. Slowly return to the starting position as you breathe in.
  4. Repeat for the recommended amount of repetitions.

Variations: You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. However this version is not good for people with shoulder problems. In addition, this exercise can be performed with the barbell behind the back, with dumbbells by the side, a smith machine or with a shrug machine.

Alternative Exercises For Barbell Shrug

8.8

Out of 10

Dumbbell Shrug

Muscle Targeted: Traps

8.7

Out of 10

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Review: Barbell Shrug

Exercise Rating
10/10

Jul 18, 2015 7:06 PM: Solid exercise for the traps.

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Review: Barbell Shrug

Exercise Rating
10/10

Jul 6, 2015 9:41 AM: This has always been the best upper traps exercise

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Review: Barbell Shrug

Exercise Rating
10/10

Mar 5, 2014 12:57 AM: I am trying new shoulder excercises and this will be perfect for me.Thanks just what I need.Thanksbb.com

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Tip: Barbell Shrug

Exercise Rating
9/10

Feb 14, 2014 7:03 AM: One of my favorites.

I recommend a very slow negative at this exercise.

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Review: Barbell Shrug

Exercise Rating
10/10

Jan 30, 2014 2:09 PM: I love shrugs!

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Review: Barbell Shrug

Exercise Rating
10/10

Jun 15, 2013 10:00 AM: Good

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Review: Barbell Shrug

Exercise Rating
7/10

Jun 5, 2013 5:15 AM: I prefer Dumbbell shrubs- as you have a greater range of motion and can move your shoulders more- but I do these for variety as well. There are not many exercises which target the traps anyway

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Review: Barbell Shrug

Exercise Rating
10/10

May 17, 2013 4:38 PM: Best Exercise for Traps

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Tip: Barbell Shrug

Exercise Rating
8/10

Jan 9, 2013 9:52 AM: I've been doing shrugs with a trap barbell for a few months now, is it any better than using an ordinary barbell?

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Tip: Barbell Shrug

Exercise Rating
5/10

Sep 19, 2012 10:07 AM: im just using plates at the mo but i have got a good variety at my gym.peace

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