Barbell Shrug


Level:

Beginner

Type:

Isolated

Strength

Main Muscle:

Traps

Secondary Muscle:

Forearms

Equipment:

Barbell

Dumbbells

Instructions:

1) Start from a standing position with your feet at shoulder width. Hold a barbell with both hands with your palms facing your thighs. Your hands should be slightly wider than shoulder width apart. Pull your shoulder blades back.


*If you're using dumbbells, hold the dumbbells in both hands close to your body with your palms facing your body.


Keep your back straight and core tight throughout the movement.


2) Exhale and raise the bar by using shrugging your shoulder up.


3) Inhale and slowly lower the weight back to the starting position.

Tips:

- A variation to the exercise would involve you rotating your shoulders as you lift and lower the bar. Rotating your shoulders back when you lift it and rotating it forward when you are lowering it. 


However, this is not a suitable version for people with shoulder problems.