Barbell Shrugs: How To

The barbell shrug works the trapezuis back muscles (also known as the ‘traps’). Although, a relatively simple exercise it is always important to make sure that you use the correct weights, make sure you have the proper form and have actually started a good diet/supplement regime. A big mistake all beginners make is to think that simply working out will give them massive muscle growth, you need a good diet, lots of proteins, minimum fat and adequate carbohydrates and a fair amount of calories (see earlier posts).

Five Steps to a Perfect Barbell Shrug

Step One: Stand with your legs around shoulder width apart, but make sure you feel comfortable as you’ll want to concentrate.

Step Two: Using an overhand grip, hold the barbell down in front of you, allowing your arms to be fully extended. Again your arms should be around shoulder width apart. (A useful tip to make sure your arms are well spaced is that your palms should be touching your hips).

Step Three: Now simply shrug your shoulders whilst keeping your arms as straight as you can allow, if you find this difficult feel free to get lower weights and work on your form. As with every exercise it all starts with form. Note: You should be exhaling as you raise your shoulders.

Step Four: Ensure you have at least a one-count at the peek of the movement to ensure you actually work out your muscle by letting the blood run to the working muscles (by doing this you create static stimulation). By having a delay you will also be ensuring that you don’t accidentally cause yourself muscle damage. A nice technique when doing the shrug is to try and pull up to touch your ears, if you manage it… your lowering your head…

Step Five: Inhale as you start to lower your shoulders, make sure you do this slowly, and now start all over again. Repeat the before mentioned steps until you either reach you target or until you can no longer lift anymore. If you are trying to do max reps then make sure you make a note of how many you managed to use as a record to show your improvement.

Barbell Shrugs Example

Final Thoughts

Again, remember to use good form, exercise well and take at least  48 hour muscle break to allow for muscle recovery.