Barbell Shrug

An isolation movement for the upper trapezius.

How to do it

1. Stand holding a barbell at arm's length with an overhand grip.
2. Shrug your shoulders straight up toward your ears.
3. Hold briefly at the top.
4. Lower your shoulders back down with control.
5. Repeat.

Tips

• Avoid rolling the shoulders forward or backward at the top.
• Keep your arms relaxed and let the traps do the work.
• Keep your neck neutral instead of jutting the chin forward.

Muscles

Primary: Traps

Secondary: Rhomboids