Shrug (Barbell)
Complete guide to Shrug (Barbell). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Shrug (Barbell)
Add the appropriate amount of weight and grab the bar with an overhand grip, hands shoulder-width apart.
Stand tall with your feet shoulder-width apart and arms hanging straight down.
Engage your abs and take a breath.
Shrug your shoulders straight up toward your ears, squeezing your traps at the top and exhale.
Slowly lower your shoulders back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |