Skip to content
WorkoutPlan.
Shoulders Barbell Beginner Video

How to do the Barbell Shrug

Primary: Traps · also works Forearms, Upper Back. Also called: bb shrug.

Demo video: Barbell Shrug · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand tall holding a barbell in front of your thighs with an overhand grip just outside your hips.

  2. 2

    Brace your core and keep your arms straight.

  3. 3

    Raise your shoulders straight up toward your ears and pause at the top.

  4. 4

    Lower slowly under control.

Coaching cues

  • Lift straight up and down
  • Keep your head neutral
  • Use straps if your grip limits the weight

Common mistakes

  • Rolling the shoulders
  • Bending the elbows
  • Bouncing the reps

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Gym only

Barbell Shrug alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell ShrugDumbbell · beginner Upright RowDumbbell · intermediate Face PullCable · beginner Barbell RowBarbell · intermediate Band Upright RowResistance Band · beginner Kettlebell Upright RowKettlebell · beginner

Frequently asked questions

What muscles does the Barbell Shrug work?

Primary: Traps. Secondary: Traps, Forearms, Upper Back

How many sets and reps of Barbell Shrug should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Barbell Shrug?

Same movement pattern, different equipment: Dumbbell Shrug, Upright Row, Face Pull, Barbell Row, Band Upright Row, Kettlebell Upright Row.

Is the Barbell Shrug good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.