How to do barbell shrugs to exercise the back

Barbell shrugs are used to work the trapezius muscles. This exercise is sometimes called the "shoulder shrug." Despite popular belief, the trapezius is not part of the shoulders. It is actually a back muscle that allows the shoulders to move in different directions (e.g. elevating and lowering the shoulders).

Instructions for the barbell shrug are listed below:

Begin with your feet shoulder width apart. Grasp the barbell using an overhand grip. Place your hands shoulder width apart. Disengage the bar from the rack. Keep your arms straight, then elevate your shoulders as high as you can. Return to the starting position and repeat the exercise as needed. Be sure to control the bar as it descends. Always maintain a straight back.




Step 1
Hold bar with arms straight, hands shoulder width apart.




Step 2
Elevate shoulders.




Step 3
Slowly lower shoulders. Repeat.