Barbell Shrug
Muscles worked: Traps (assisted by forearms).
How to do it
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Straight up toward the ears
- One-second hold at the top, no rolling
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Dumbbell Shrug - traps
- Rack Pull - back, traps
- Farmer's Carry - forearms, traps
- Cable Shrug - traps
Track the barbell shrug properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.