How to Perform Barbell Shrugs

Have you ever wondered how to get that “no neck” look that all the bodybuilders have? What about a desire to simply build size to your shoulder area to match that well-defined chest? Well, here is the exercise that will accomplish that. Barbell shrugs are excellent for developing the upper trapezius muscles, which will give you both height and thickness to your upper body.

Difficulty: Moderate

Instructions

Things You'll Need:

• Barbell

1. Grab the barbell and stand upright with your legs shoulder-width apart. You should have an overhand grip that is shoulder-width apart, as well. Hold the barbell at an arms length in front of you.

2. Exhale and raise your shoulders up while keeping your arms completely straight. Your arms should not help you in this exercise. To get the full movement out of the barbell shrug, try and picture raising your trapezius muscles to the point where they would make contact with your ears.

3. Pause at the top of the movement for 1 to 2 seconds. This will allow blood to rush to the working muscles and will make for a better burn.

4. Inhale and lower your shoulders back to the starting position. This is 1 full repetition.

5. Complete 8 to 10 repetitions for 4 sets.

Tips & Warnings

• You can change the position and grip of your hands when performing barbell shrugs. This allows the trapezius muscle to be hit from different angles.
• Shrugs can be done from behind the back or with cables or dumbbells. It is always important to switch up your routine every 6 to 8 weeks to help shock the muscles and promote growth.
• Try and hit your upper trapezius muscles with shrugs during your back workout, as it will contribute greatly to the back exercises that hit the lower and middle areas.
• Seated barbell shrugs will add a great variation to your trapezius workout, as it will completely take your lower body out of the exercise and force you to use your shoulders to lift.
• Do not roll your shoulders during barbell shrugs. Rolling your shoulders backward can add unwanted stress on the neck and may lead to injury.
• Using your arms for assistance means that you are shrugging too much weight. Remember, learning proper form is crucial, so don’t increase the weight until you have the movement under control.