Barbell Shrugs (How To, Muscles Worked, Variations)

Barbell Shrugs are a simple yet highly effective exercise for building the upper trapezius muscles. By lifting (shrugging) your shoulders toward your ears against resistance, you directly target the traps, which play a major role in posture, neck stability, and upper-body strength.

Barbell shrugs allow for heavy loading and are great for adding size and strength to the upper traps.

Primary Muscles Worked: Upper Trapezius
Secondary Muscles Worked: Levator Scapulae, Forearms (Grip), Rhomboids
Equipment Needed: Barbell and Weight Plates

How To Do Barbell Shrugs

Step-by-Step Instructions

Set-Up:
- Stand with feet hip-width apart and hold a barbell in front of your thighs with a double overhand grip (palms facing you), hands just outside your hips.
- Brace your core and keep your chest tall and shoulders relaxed.
Execution:
- Lift your shoulders straight up toward your ears as high as possible—think “shrug” without rolling.
- Pause briefly at the top for maximum contraction.
- Lower the bar slowly and under control back to the starting position.
Tips for Proper Form:
- Keep your arms straight—this is a shoulder movement, not a bicep exercise.
- Avoid rolling your shoulders; lift directly up and down.
- Focus on squeezing your traps hard at the top of each rep.

Key Benefits

Builds upper trap size and strength for better posture and shoulder stability.
Improves yoke development for a strong, powerful upper body look.
Can be loaded heavy to stimulate growth and strength gains.

Modifications and Variations

Easier Option:
- Use lighter weight and focus on tempo and range.
- Switch to dumbbells for a more natural arm path.
Harder Option:
- Use straps to hold heavier loads without grip fatigue.
- Pause longer at the top or slow the tempo for more time under tension.
- Perform behind-the-back barbell shrugs to hit the traps from a slightly different angle.

Common Mistakes

Rolling the Shoulders: This adds unnecessary stress to the joints—lift straight up and down.
Using Momentum: Don’t bounce the weight—control each rep.
Shrugging with Bent Arms: Keep your arms locked out to isolate the traps.

Reps and Sets Recommendations

For Strength and Size: 3–4 sets of 10–15 heavy reps.
For Muscle Control and Endurance: 3–4 sets of 12–20 reps with a 1–2 second pause at the top.
As a Finisher: 2 sets of high-rep shrugs (20–30 reps) to burn out the traps.

Should I Use Lifting Straps When I Shrug?

We generally had a rule in the weight rooms that I’ve worked in that you were allowed to use straps once you had 405 pounds on the bar. Anything less than that and you had to rely on your grip.

I’m still a big fan of this rule because it still allows the lifter to work on grip strength for lighter sets and still be able to lock into heavier weight to focus on the traps. Keep in mind though, that this is dealing with collegiate football players. I would suggest adjusting the weight standard for straps based on your situation.

If you’re new to using straps and wouldn’t mind a quick tutorial, I created a ‘How To Use Straps‘ you can check out.

Shrug Variations

Looking to add some variety to your training or need an alternative because of a lack of equipment? You may be able to give these exercises a try:

Dumbbell Shrugs

The most common variation of Barbell Shrugs is Dumbbell Shrugs. This works great if you don’t have a barbell or to add variation to your training program. The movement itself stays exactly the same.

Kettlebells can be used as well if you have access to kettlebells.

Snatch Grip Shrugs

Snatch Grip Shrugs is a little-used variation except for possibly Olympic weightlifters.

Instead of the typical shoulder-width grip, take a snatch grip. A snatch grip is wide, typically outside of the snatch rings on a barbell.

Need more alternatives for Barbell Shrugs? Here are my 10 favorite Barbell Shrug alternatives.