Back
The main muscle group listed for this exercise.
Exercise guide
Clean Shrug
Clean Shrug is a beginner-friendly back exercise performed with a barbell. It also involves the arms and shoulders.
Barbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Back
Clean Shrug also involves arms, shoulders.
Olympic weightlifting
Movement pattern: general. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Clean Shrug
- Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
- Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-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 workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
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 exerciseBent-Arm Barbell Pullover
Bent-Arm Barbell Pullover is an intermediate-level back exercise performed with a barbell. It also involves the chest, shoulders, and arms.
View exerciseIncline Bench Pull
Incline Bench Pull is a beginner-friendly back exercise performed with a barbell. It also involves the shoulders.
View exerciseRack Pull with Bands
Rack Pull with Bands is an intermediate-level back exercise performed with a barbell. It also involves the arms, glutes, and legs.
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 Clean Shrug.
What muscles does Clean Shrug work?
Clean Shrug primarily trains the back and also involves the arms and shoulders.
Is Clean Shrug beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Clean 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.