Shrug

Pro Tip

This movement will benefit from you performing it slowly, try to drag out the length of each rep by lowering the barbell back down slowly each time.

How To

  1. Stand upright, holding the barbell slightly wider than shoulder-width apart with an overhand grip.
  2. Keeping your arms straight, exhale and raise your shoulders with a shrugging motion to lift the barbell.
  3. Continue to raise the barbell until you are no longer able to lift it through shrugging alone.
  4. Inhale and lower the barbell, returning to the starting position.

Primary Muscle Groups

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Equipment

Barbell

Make sure to always use weight clips whenever you use a barbell, to prevent the plates from sliding off.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Incline Barbell Row
Wide Grip Barbell Upright Row
Shrug

Alternatives

Exercises that target the same primary muscle groups with different equipment

Dumbbell High Shrug
Smith Machine Shrug
Cable Crossover Reverse Fly
Cable Upright Row
Reverse Fly Machine With Overhand Grip
Rope Face Pull
Reverse Fly Machine With Parallel Grip
Band Reverse Fly
Cable Crossover Row
Cable Shrug
EZ Bar Upright Row