Barbell Shrug
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Barbell
Primary muscle group
Trapezius
Secondary muscle groups
Forearms, Levator Scapulae
Movement pattern
Scapular Elevation
Training goal
Hypertrophy
Sport
General Athletic Development, Football, Rugby, Hockey, Bodybuilding
Overview
Purpose. Build upper trap size and strength, useful for contact sports and heavy pulling.
How it fits the system. A beginner-level scapular elevation entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Bench Dip.
Primary muscles
Trapezius
Secondary muscles
Forearms, Levator Scapulae
Movement pattern
Scapular Elevation
Equipment
Barbell
Difficulty
Beginner
How to Perform
- Stand tall holding a barbell at arm length in front of the thighs.
- Set the feet hip width and brace the trunk.
- Keep the arms straight and the chin tucked.
- Shrug the shoulders straight up towards the ears.
- Pause at the top for a second.
- Lower under control to a full stretch.
Coaching Cues
- Shrug straight up, do not roll the shoulders.
- Pause at the top of every rep.
- Use straps if the grip fails before the traps do.
Common Mistakes
- Rolling the shoulders in circles.
- Using so much load that the range is tiny.
- Bending the elbows to help.
Progressions & Regressions
Progressions
Add load or lengthen the pause.
Regressions
Use dumbbells and lighter load.
When to Use It
When to use
As trap accessory work, especially for contact and collision sports.
When not to use
With neck pain that worsens under load.
Programming
3 sets of 8 to 15 reps.
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