Barbell Shrug
The Barbell Shrug is an effective exercise for building upper back and trapezius strength.
- 45 secDuration
- 1 × 18Reps
- Olympic Barbell, Olympic Barbell With Weight PlatesEquipment
Muscles Targeted
- Upper back
- Neck
How to Perform
- Stand with feet shoulder-width apart.
- Hold barbell with an overhand grip.
- Keep arms straight, shrug shoulders up.
- Hold briefly at the top.
- Lower shoulders slowly back down.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Pull up
moderateThe pull-up is an upper-body exercise where you lift your body using a horizontal bar.
- Upper back
- Bicep
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Standing Lat Pulldown
moderatePerform a lat pulldown movement while standing, engaging your back muscles.
- Upper back
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Cable Seated Row
challengingA compound exercise for the back using a cable machine.
- Upper back
- Bicep