Barbell Shrug

Learn how to do Barbell Shrug with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4.5 Traps Forearms Olympic Barbell

Barbell Shrug is an Olympic Barbell exercise that primarily targets the Traps, with secondary activation of the Forearms. It has a MET value of 4.5, meaning a 70 kg person burns approximately 160 kcal in a 30-minute session.

How to Do Barbell Shrug

A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically.

Instructions:

Stand upright holding a barbell with both hands in front of your thighs, arms fully extended.
Keep your back straight, chest up, and feet shoulder-width apart.
Lift your shoulders straight up as high as possible, focusing on squeezing your traps.
Hold briefly at the top, then lower your shoulders back down under control.
Avoid bending your elbows or rotating your shoulders.

Common mistakes:

Rolling the shoulders instead of moving straight up and down.
Using momentum rather than controlled movement.
Shrugging with bent arms, reducing trap engagement.

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Muscles & equipment

Primary muscleTraps

Secondary muscleForearms

EquipmentOlympic Barbell

Your weight

Duration

min

Estimated burn

160 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Barbell Shrug

Type: Olympic Barbell exercise
Primary muscle: Traps
Secondary muscles: Forearms
MET value: 4.5
Calories (30 min, 70 kg): ≈ 160 cal
Video quality: 4K with male and female demonstrations

More Traps Exercises

MET 4

Dumbbell Shrug

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MET 3.5

Face Pull – Rope

Cable
Rope

MET 4

Machine Shrugs – Gym80

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MET 2.5

Prone Dumbbell Around-the-Worlds

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Bench

FAQ: Barbell Shrug

What muscles does Barbell Shrug work?

Barbell Shrug primarily targets the Traps, with secondary engagement of the Forearms.

How do you do Barbell Shrug correctly?

A trap isolation movement that targets the upper trapezius by lifting the shoulders vertically. Instructions: Stand upright holding a barbell with bot

Is Barbell Shrug good for beginners?

Barbell Shrug has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Barbell Shrug?

Barbell Shrug requires: Olympic Barbell.

What are the benefits of Barbell Shrug?

Barbell Shrug strengthens the Traps, engages the Forearms, builds functional strength using Olympic Barbell. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Barbell Shrug?

Similar exercises to Barbell Shrug include Dumbbell Shrug, Prone Dumbbell Around-the-Worlds, Face Pull – Rope, Machine Shrugs – Gym80. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Barbell Shrug better than Dumbbell Shrug?

Both Barbell Shrug and Dumbbell Shrug target the Traps. Barbell Shrug uses Olympic Barbell, while Dumbbell Shrug offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.