Barbell Shrug

1. Set a barbell in a rack at mid-thigh height, or deadlift it from the floor with a flat back.
2. Grip the bar overhand just outside your thighs; use straps if grip limits the set.
3. Stand fully upright, feet hip width, bar resting against your thighs, arms straight.
4. Breathe out and drive your shoulders straight up toward your ears as high as possible.
5. Squeeze at the top for a second without bending the elbows or leaning back.
6. Lower the bar-side shoulders slowly to a full stretch at the bottom.
7. Keep your neck neutral and eyes forward for every rep.

Common Mistakes

• Using the arms: bending the elbows to help the bar rise robs the traps; arms stay straight from first rep to last.
• Overloading and micro: shrugging: piling on plates until the shoulders barely move looks strong but trains nothing; pick a load that allows visible full elevation.
• Jutting the head forward: craning the neck during heavy shrugs strains it under load; keep the chin level and neck tall.
• Rocking with the knees: bouncing through the legs to start each rep adds momentum; the only joint that moves is the shoulder girdle.