How to Barbell shrugs | Guide & Tips


Shrugs with a barbell: technique

How to Barbell shrugs


Shrugs with a barbell are the main exercise for the development of the trapezius muscle. It is usually included in the complex for training the back, but it fits perfectly into the training of the deltas.

There is an opinion among experienced athletes that shrugs should be performed with a maximum working weight (80-90% of a one-time maximum), they say, this is the technique that gives the best result. Meanwhile, trapezoid training implies the use of medium working weights, since excessive weights adversely affect the athlete’s posture, moreover, you can aim the target muscle more accurately with less weight.

What muscles load shrugs with a barbell?

When performing the shrugs, the lion’s share of the load gets the upper part of the trapezoid. In addition to them, rhomboid muscles participate in the work. In addition, when performing this exercise, other muscle groups acting as stabilizers also receive an indirect load.

Barbell Shrug Technique

  • Take up the bar and hold it on straight arms from below;
  • Without bending your elbows, begin to raise your shoulders as high as possible;
  • At the top of the exercise, pause for a short while and return to the starting position.
  • Practical tips and tricks for performing shrugs
  • Throughout the entire approach, keep your back straight, to stabilize your position, statically strain your abs and back muscles;
  • When lifting your shoulders, do not bend your arms at the elbows, since in this case you will remove part of the load from the trapeziums and distribute it between the muscles of the hands;
  • Do not use too heavy weights, pick up a working weight with which you can perform 10-15 “clean” repetitions;

Throughout the approach, feel the work of the trapezoid.

Shrug options

It is worth noting that whichever embodiment you choose, exclude rotational movements in the shoulders – this will preserve the health of your shoulder joints. In addition, at the bottom of the exercise, do not relax your shoulders, allowing the weights to “hang” on outstretched arms. Throughout the approach, hold the weight firmly in constant static tension.

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