Barbell Shrug
Learn how to do Barbell Shrug with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Barbell Shrug is a Olympic Barbell exercise that primarily targets the Traps, with secondary activation of the Forearms. It has a MET value of 4.5, meaning a 70kg person burns approximately 158 calories in a 30-minute session..
How to Do Barbell Shrug
A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically.
💡 Instructions:
Stand upright holding a barbell with both hands in front of your thighs, arms fully extended.
Keep your back straight, chest up, and feet shoulder-width apart.
Lift your shoulders straight up as high as possible, focusing on squeezing your traps.
Hold briefly at the top, then lower your shoulders back down under control.
Avoid bending your elbows or rotating your shoulders.
⚠️ Common mistakes:
Rolling the shoulders instead of moving straight up and down.
Using momentum rather than controlled movement.
Shrugging with bent arms, reducing trap engagement.
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Start Free TrialMuscles Worked by Barbell Shrug
Equipment
- Olympic Barbell
Calories Burned Doing Barbell Shrug
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Barbell Shrug
- Type
- Olympic Barbell exercise
- Primary muscle
- Traps
- Secondary muscles
- Forearms
- MET value
- 4.5
- Calories (30 min, 70kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Barbell Shrug
What muscles does Barbell Shrug work?
Barbell Shrug primarily targets the Traps, with secondary engagement of the Forearms.
How do you do Barbell Shrug correctly?
A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically. 💡 Instructions: Stand upright holding a barbell with bot
Is Barbell Shrug good for beginners?
Barbell Shrug has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Barbell Shrug?
Barbell Shrug requires: Olympic Barbell.
What are the benefits of Barbell Shrug?
Barbell Shrug strengthens the Traps, engages the Forearms.
What exercises are similar to Barbell Shrug?
Similar exercises to Barbell Shrug include Dumbbell Shrug, Prone Dumbbell Around-the-Worlds, Face Pull – Rope, Machine Shrugs – Gym80.
Is Barbell Shrug better than Dumbbell Shrug?
Both Barbell Shrug and Dumbbell Shrug target the Traps. Choose based on your available equipment and training goals.
Alternative Exercises
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