Barbell Seated Shrug
Complete guide to Barbell Seated Shrug. Learn proper form, technique, and execution. Targets Back — Upper Back. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Barbell Seated Shrug
Add the appropriate amount of weight to the barbell and place it behind you.
Sit on a bench directly in front of the bar and reach down to grab it with an overhand grip.
Sit tall with your feet flat on the floor and your arms straight.
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 |