How to do the Barbell Shrug
Stand holding the bar in front of your thighs with a shoulder-width grip.
Keep your arms straight and chest up.
Shrug your shoulders straight up toward your ears as high as you can.
Pause briefly and lower slowly, without rolling your shoulders.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Shrug doesn’t suit your gym or your joints.
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