Shrug with barbell

Exercise overview

Primary muscle group: Back

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 59

Average per rep (lbs)*: 129

Description: Stand with your feet shoulder-width apart, gripping a barbell with a shoulder-width pronated grip (palms facing your body). Keep your back straight and core engaged to maintain good posture throughout the exercise. Exhale as you slowly lift your shoulders straight up towards your ears, raising the barbell. At the peak of the movement, hold for a count of two and squeeze your trapezius muscles. Inhale as you slowly lower your shoulders and the barbell back down to the starting position. Repeat the movement for the desired number of repetitions.

Exercise ID: 00335

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Width: Use a grip that is slightly wider than shoulder-width to ensure balance and stability.
Neck Position: Keep your neck in a neutral position; do not crane your head forward or look up.
Shoulder Movement: Focus on moving your shoulders straight up and down. Avoid rolling them forward or backward.
Mind-Muscle Connection: During the exercise, concentrate on squeezing your trapezius muscles at the top of the shrug to maximize contraction.
Control the Weight: Perform the movement in a slow and controlled manner. Avoid using momentum to lift the barbell.
Proper Breathing: Inhale as you prepare and exhale as you shrug your shoulders up. Inhale again as you lower them back down.
Start Light: Begin with a lighter weight to perfect your form before progressively adding more weight.
Avoid Overextension: Don't over-lift the shoulders. Maintaining a natural range of motion is key to preventing injury.
Wrist Position: Keep your wrists straight and strong; do not let them flex or extend.
Foot Placement: Stand with your feet about shoulder-width apart for better balance and support.
Use Straps if Necessary: If your grip strength is limiting your performance, consider using lifting straps to help you hold onto the bar.
Regular Stretching: Incorporate regular stretching of the shoulder and neck muscles to maintain flexibility and prevent stiffness.

Exercise overview

Exercise tips and tricks

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