Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
Starting position
End position
How to Do Barbell Shrug
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Barbell Shrug
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
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2
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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3
Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
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4
Leverage Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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5
Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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6
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
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7
Scapular Pull-Up
A beginner isolation strength exercise that works the traps.
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8
Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
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9
Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
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10
Upright Row - With Bands
A beginner compound strength exercise that works the traps, using a resistance band.
Frequently Asked Questions
What muscles do barbell shrug work?
Barbell Shrug primarily works the traps.
What equipment do I need for barbell shrug?
Barbell Shrug uses barbell.
Barbell Shrug: is it suitable for beginners?
Yes. Barbell Shrug is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of barbell shrug?
Barbell Shrug Behind The Back, Calf-Machine Shoulder Shrug, Dumbbell Shrug train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my barbell shrug reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; barbell shrug can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Barbell Shrug with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.