Barbell Shrug
Elevate the shoulders straight up toward the ears, pause at the top, and lower under control without rolling.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the traps, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Shrug work?
- The Barbell Shrug mainly works the traps.
- What equipment do you need for the Barbell Shrug?
- A barbell.
- How many sets and reps of the Barbell Shrug?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Shrug?
- Barbell Clean High Pull, Barbell Muscle Snatch and Barbell Snatch High Pull work the same main muscle.
Program it for your clients
Coaches add the Barbell Shrug to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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