Barbell Shrug

Directions:

Preperation/body position

1. Load bar with correct weight. Put on safety collars.
2. Keep torso erect, and back straight.
3. Grasp bar with a shoulder (or wider) width grip (an overhand grip is mainly used, but this can be switched to a mixed grip if heavier weight is being used for better grip strength).

Excution/Movement

1. Whilst keeping good body posture, elevate the shoulders upwards towards your ears. Do not roll shoulders backwards during the exercise.
2. Slowly control the weight back to the beginning position.
3. Repeat for desired number repetitions.

Comments

The barbell shrug is an effective exercise to stimulate the upper fibres of the trapezius.

The upper fibres of the trapezius are responsible for scapular elevation, therefore a straight forward up and down motion of the shoulders is all that is needed. Many people seem to roll their shoulders backwards when performing a shrug variation, this is not needed. The middle and lower fibres of the trapezius will get stimulated from other exercises much more effectively.

Another variation of this exercise is to perform the shrug with the barbell behind the back. Care should be taken to maintain body posture when performing this exercise.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.