Barbell Shrug

In this video Head Coach, Adrian Ball, covers the barbell shrug. The barbell shrug is a fantastic exercise for the overall development of the Trapezius muscle which can be split into 3 parts. The upper, middle and lower.


  1. Stand with feet placed shoulder-width apart.
  2. Grip the barbell with your hands facing downwards, in a pronated grip.
  3. Lifting with your legs and not your back, lift the barbell from the floor as if performing a barbell deadlift. Once your legs are fully extended and your spine is fully erected, you should be standing in a completely upright position with the barbell in front of you at about knee level.
  4. Raise your shoulders as high as possible. You should be imagining your shoulders to touch your ears. Whilst this is almost impossible, it is something to aim for throughout the movement to aid in a full range of motion.
  5. Once your shoulders are as high as they can go, hold the contraction and squeeze for a pause.
  6. Controlling the weight, lower the weight back down to the starting position.
  7. Repeat for repetitions.


Check out the other back movements we have available on the site by simply selecting “back” in the categories.


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