Shrug (Barbell)
The Barbell Shrug is a strength training exercise that isolates the upper trapezius muscles to build neck and shoulder mass. By elevating the shoulders against resistance, it strengthens the upper back and improves grip endurance.
Heavy shrugs place significant demand on the central nervous system and grip strength. The AI analyzes your RPE and performance data to detect if your grip is failing before your traps, potentially recommending straps or weight adjustments in real-time. Additionally, by monitoring your daily HRV and recovery status, the app can regulate volume to prevent excessive strain on the neck and cervical spine, ensuring safe progression without overtraining.
Form Cues
- Stand tall with feet shoulder-width apart and core braced.
- Grip the barbell slightly wider than your shoulders.
- Elevate your shoulders straight up toward your ears.
- Squeeze the contraction hard at the top for a full second.
- Lower the bar slowly to feel a deep stretch in the traps.
- Don't roll your shoulders forward or backward.
- Don't use your legs to generate momentum.
- Don't jut your head forward as you lift.
- Don't bend your elbows to pull the weight up.
- Don't bounce the barbell off your thighs.
Common Mistakes
- Rolling shoulders (rotational movement)
- Using excessive momentum
- Jutting the neck forward
- Bending the elbows
- Shortened range of motion
Muscles Worked
This exercise primarily targets the upper fibers of the trapezius, which are responsible for scapular elevation and neck stability. It heavily recruits the forearm flexors as secondary muscles to maintain the grip on the barbell, while the core stabilizers work to protect the lower back under load.
Primary
Secondary
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