Exercises

Barbell shrug

Elevate the shoulders while the arms stay long to train the upper trapezius.

Standing shrug with a barbell at thigh level, straight arms and raised shoulders.

Barbell · Weight plates · Collars

Source: PureGym · Barbell Shrug

Step by step

  1. Take a light secured bar from a rack, grip just outside the thighs and stand upright.
  2. Keep your arms long, neck neutral and torso braced.
  3. Lift both shoulders straight upward without rolling or bending the elbows.
  4. Lower slowly, then return the bar securely to the rack.

Common mistakes

  • Rolling the shoulders or bending the arms.
  • Jerking with the knees or pushing the head forward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.