Upper and Middle Trapezius

Front Barbell Shrug



The barbell shrug is one of the best trapezius strengthening exercises because it is an isolation exercise. This means that it specifically targets one muscle group. Compound exercises can activate the traps, but not to the extent of an isolation exercise like the barbell shrug.

Start Position

Stand tall, holding a bar in an overhand grip with your hands just outside your thighs slightly wider than shoulder width
Keep your core tight and place your feet flat on the floor
Your hands should be a little wider than shoulder width apart
All repetitions begin from this position

Movement Phases

From the starting position, raise your shoulders up as far as they will move as you breathe out
Squeeze at the top of the movement, holding for a second
The elbows will bend slightly
Lower the barbell back down to the starting position


The higher the bar is raised, the harder the trapezius works

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