Barbell shrug
- Hold a barbell in front of your body with an overhand grip, hands slightly wider than shoulder-width.
- Lift your shoulders straight up toward your ears as high as possible.
- Pause briefly at the top, then slowly lower the barbell back to the starting position.
Tips
- Keep your arms straight throughout the movement so the barbell travels directly up and down rather than swinging away from your body.
- Hold the top position briefly before lowering the barbell in a controlled manner back to the starting position.
- Keep your chest up and your torso upright throughout the set so the bar path stays consistent.
Common mistakes
- Rolling the shoulders forward or backward during the shrug instead of lifting them straight up toward the ears.
- Using momentum by bending and then straightening the knees to help initiate the lift, which turns the movement into a partial push rather than a controlled shoulder elevation.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
