Barbell shrugs are the heaviest shrug: the bar in front of your thighs, shoulders up to your ears, arms straight.
1Starting positionStart2End positionFinish
Setup
Take the bar from the rack at mid-thigh height with a grip just wider than your hips. Stand tall, shoulder blades slightly set, abs braced. If your grip gives out before your traps do, use straps.
Execution
Stand tall, hold the bar in front of you with an overhand grip, arms straight — starting position.
Exhale and raise your shoulders as high as you can without bending your arms, holding for a second.
Inhale and lower them back down slowly.
Common mistakes
Using your legs and torso — that's a jerk; your shoulders lift on their own, no knee bounce.
So heavy your shoulders barely move — drop the weight and use the full range.
Dropping the bar onto loose arms — lower under control and pause at the top.
Leaning back — stay upright, let the bar slide along your thighs.
Alternatives
Equipment taken or the movement doesn't suit you — try Dumbbell Shrug, Cable Shrug, Barbell Shrug Behind the Back. All 4 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
