TRAPS · BARBELL
How to do the barbell shrug
The barbell shrug trains your traps, with help from your neck. Here is how to do it with good form.
Step by step
- Grab a barbell with an overhand grip (palms facing back). Your hands should be just outside your thighs.
- Straighten your arms, engage your abs, and retract your shoulder blades.
- Take a breath and shrug the barbell by elevating your shoulders, exhaling at the top. Imagine that you’re trying to touch your ears with your trapezius.
- Lower your shoulder blades as you breathe in.
Muscles worked
| Primary | Traps |
|---|---|
| Secondary | Neck |
| Equipment | Barbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the barbell shrug
- Bro Split3 × 12
- 6-Week Back Builder3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your traps
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