Barbell Shrug vs Face Pull – Rope
Side-by-side comparison of Barbell Shrug and Face Pull – Rope. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | Barbell Shrug | Face Pull – Rope |
|---|---|---|
| Primary Muscle | Traps | Traps |
| Secondary Muscles | Forearms | Lats |
| Equipment | Olympic Barbell | Cable, Rope |
| MET Value | 4.5 | 3.5 |
| Calories (30 min, 70 kg) | ≈ 158 cal | ≈ 123 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Male only |
| Multiple Angles | Yes | Yes |
When to choose Barbell Shrug
Choose Barbell Shrug when you have access to Olympic Barbell and want a structured exercise for Traps. With a higher MET value (4.5 vs 3.5), Barbell Shrug burns more calories per minute.
Full Barbell Shrug guide →When to choose Face Pull – Rope
Choose Face Pull – Rope when you have access to Cable, Rope and want a structured exercise for Traps. Face Pull – Rope has a lower MET value (3.5), more accessible for beginners or recovery sessions.
Full Face Pull – Rope guide →The Verdict
Both Barbell Shrug and Face Pull – Rope effectively target Traps. They differ in equipment: Barbell Shrug uses olympic barbell, while Face Pull – Rope uses cable, rope. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..
Frequently Asked Questions
Is Barbell Shrug better than Face Pull – Rope?
Neither is universally better. Barbell Shrug (MET 4.5) and Face Pull – Rope (MET 3.5) serve different purposes. Barbell Shrug uses olympic barbell and targets Traps, while Face Pull – Rope uses cable, rope and targets Traps. Choose based on your goals and available equipment.
Can I replace Barbell Shrug with Face Pull – Rope?
Yes, both target Traps, making them reasonable substitutes. Consider the equipment requirements (Olympic Barbell vs Cable, Rope) and consult a qualified coach before making changes to your program.
Which burns more calories, Barbell Shrug or Face Pull – Rope?
Barbell Shrug burns approximately 158 cal/30 min vs 123 cal/30 min for Face Pull – Rope (based on a 70 kg person).
Build your workouts with Gymkee
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
