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Barbell Shrug

Exercise Data

Type: Strength
Main Muscle Worked: Traps
Equipment: Barbell
Mechanics Type: Isolation
Level: Beginner
Sport: No
Force: Pull
Your Rating: 


8.0

Out of 10

Excellent

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Barbell Shrug Images

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

8.7

Out of 10

Dumbbell Shrug

Muscle Targeted: Traps

8.6

Out of 10

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  • Reviews & Tips
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of people found this review helpful

Review: Barbell Shrug

Exercise Rating
10/10

Nov 21, 2011 12:07 PM: Awesome, awesome exercise to do. It's one of my top 10 favorite exercises to do, however I learn to never use it as your first exercise for back or shoulder due to it being one of my favorites and don't it with frustration, because of too much over load of weights!



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Tip: Barbell Shrug

Exercise Rating
10/10

Nov 12, 2011 2:59 PM: great workout for traps after i do one set of this i grab to 45 plates and shrug those also right after for a intense burn!



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of people found this review helpful

Review: Barbell Shrug

Exercise Rating
10/10

Jul 29, 2011 9:31 PM: Best trap exercise besides supersetting all 3 angles.



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Tip: Barbell Shrug

Exercise Rating
10/10

Mar 13, 2011 4:25 PM: this is a great exercise, altho is it extremely important to hold the contraction at the top for atleast 1 count, then lower to a bit less then half way hold then back up again. forces alot more stress and a larger amount of tension to get those traps huge



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of people found this review helpful

Review: Barbell Shrug

Exercise Rating
10/10

Mar 5, 2011 7:11 PM: Love it



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of people found this review helpful

Review: Barbell Shrug

Exercise Rating
10/10

Feb 16, 2011 2:16 PM: The best and the staple exercise for traps, there are NO BETTER exercises for traps than shrugs, zip, zilch, zero. the only problem with shrugs is that you can use brute loads of weight which may be too hard to grip, so lifting straps are almost mandatory for doing heavy shrugs because your forearm/grip...+See More



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Tip: Barbell Shrug

Exercise Rating
5/10

Jan 21, 2011 6:16 PM: My trapz grew with deadlifts, i got up to over 700lbs shrugging while not doing deadlifts for a period of time and they stayed the same, once i added deadlifts again and no shrugs, they grew, sure shrugs help some deadlifts tho..thats why powerlifters have big necks.

so for a tip deadlift...+See More



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of people found this review helpful

Review: Barbell Shrug

Exercise Rating
10/10

Jul 27, 2010 5:09 AM: My favorite for the Traps



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Tip: Barbell Shrug

Exercise Rating
10/10

Apr 14, 2010 1:35 PM: for guys you know what im talking about its hard to get a full rom with this one for obvious reasons but try leaing forward a tad and it works wonders for getting full range of motion



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Tip: Barbell Shrug

Exercise Rating
10/10

Mar 4, 2010 3:27 PM: Here's another great alternative to hit the Traps. same as Barbell shrugs except with a tight close grip ( hands touching ). You will not get a tremendous amount of weight because of the balance issues, but with medium weight and higher reps what an Amazing pump. Definately great Traps activation, another...+See More



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