Back
The main muscle group listed for this exercise.
Exercise guide
Barbell Shrug
Barbell Shrug is a beginner-friendly back exercise performed with a barbell.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
No secondary muscle group is listed for this variation.
Strength
Movement pattern: general. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Barbell Shrug
- Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
- Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Shoulder Workout
A shoulder session built around pressing and higher-rep delt work.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Shrug Behind The Back
Barbell Shrug Behind The Back is a beginner-friendly back exercise performed with a barbell. It also involves the arms.
View exerciseIncline Bench Pull
Incline Bench Pull is a beginner-friendly back exercise performed with a barbell. It also involves the shoulders.
View exerciseClean Shrug
Clean Shrug is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
View exerciseDumbbell Shrug
Dumbbell Shrug is a beginner-friendly back exercise performed with dumbbells.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Barbell Shrug.
What muscles does Barbell Shrug work?
Barbell Shrug primarily trains the back.
Is Barbell Shrug beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Barbell Shrug?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.