Barbell shrugs are a simple exercise that strengthens your grip and upper back. The movement targets the trapezius muscle, which makes up most of the mid and upper back, and serves crucial functions related to scapular stability and shoulder health (1).

Performing barbell shrugs is fantastic for developing your grip, improving your posture, and strengthening your core and upper back. As a result, you become more athletic and better able to handle everyday tasks like carrying groceries.

We recommend including the barbell shrug near the middle of your workout. Pick a moderate load and perform at least 6 to 8 smooth repetitions, controlling the barbell on the way up and down.

Level of Exercise: Beginner/Intermediate

How to do a Barbell Shrug

1. Position the barbell on a rack at hip height.
2. Stand in front of the bar and grab it with a double overhand grip. Have your hands slightly more than shoulder-width apart.
3. Engage your abs, bring your shoulders back, and unrack the bar.
4. Take a step back and position your feet in a comfortable stance with toes pointing slightly out.
5. Take a breath and elevate the barbell by shrugging your shoulders. Keep your arms straight.
6. Move the barbell as high as possible, squeezing at the top and holding for a moment.
7. Lower the bar in the same controlled manner as you exhale.

What muscles does barbell shrug activate?

Barbell shrugs target the trapezius (traps), which originate from the base of the neck and attach to the scapula. The muscle’s primary functions are stabilizing, retracting, and elevating our shoulder blades (1). Our traps engage and produce the necessary force to elevate the weight vertically (2).

Other upper back muscles (lats, rear deltoids, erector spinae, rhomboids, etc.) contribute to barbell shrugs. Similarly, a range of midsection muscles contract to provide torso stability and keep us in position as we shrug.

Holding a barbell also strengthens our forearms and develops our grip.

Tips on Form with the Barbell Shrugs

One of the essential tips to keep in mind for effective shrugs is to perform each repetition smoothly and through a good range of motion. Pick a weight you can control and squeeze your trapezius at the top of each repetition.

Another essential tip for the barbell shrug is to keep your elbows extended from start to finish. You can even flex your triceps to ensure your arms remain straight. Doing so is vital for keeping your biceps uninvolved and forcing your traps to do all the work.

Our third tip for effective shrugs is to squeeze the barbell as hard as possible during each set. As a result, you can hold onto the weight and stop it from slipping to your fingertips. Often, people struggle to do enough repetitions not because they’ve exhausted their traps but because their grip limits them. 

Variations and Modifications of Shrug with a Barbell

1. Power Shrugs

Power shrugs are a more advanced variation where you lift and lower the barbell more explosively. Doing so allows you to use more weight, recruit more fast-twitch muscle fibers, and build more strength.

2. Snatch-Grip Shrugs

Snatch-grip shrugs are a variation you perform by gripping the barbell as wide as possible. Doing so could be beneficial for feeling your trapezius better if the traditional grip doesn’t lead to good activation.

3. Dumbbell Shrugs

Instead of using a barbell, grab a pair of dumbbells and perform shrugs as you usually would.

Mistakes to Avoid

Rolling Your Shoulders

A common mistake people make with shrugs is elevating the barbell and rolling their shoulders back. Doing so doesn’t help with muscle activation and might increase the risk of shoulder issues. Avoid the error by lifting and lowering the barbell in a straight vertical line.

Performing Ego Shrugs

The second common mistake with shrugs is loading too much weight and moving the bar only an inch. Instead, you should pick a lighter weight that allows you to move through a more extended range of motion, feeling your trapezius stretch on the way down and contract as you squeeze at the top position.

Similar Exercises to the Barbell Shrug

Upright Row (Barbell)

Upright barbell rows are a fantastic exercise for overloading your trapezius, deltoids, and biceps with more weight (3). The objective is to stand tall, have the barbell in front of you, and row it from your hips to your chest.

Scapular Pull Ups

Scapular pull-ups are a movement where you repeatedly transition from a dead hang into shoulder retraction. Doing so strengthens your trapezius, lats, and other upper back muscles because they contract to produce scapular retraction.

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Plenty of exercises train your back, just as many activities develop your shoulders. But no movement trains the two muscle groups like the upright row.

Despite its seeming simplicity, the upright row is a unique exercise that overloads your upper back, shoulders, and biceps with more weight. Plus, the movement is great because you can do it with various weights, perform it at home, and add it to a gym routine. The only consideration relates to shoulder safety. Some folks experience discomfort from the movement, so using a wider grip might be helpful.

As a back and shoulder exercise, the upright row improves posture, builds your pulling strength, and makes you more athletic. The movement also makes you better able to handle everyday tasks.

How to do a Dumbbell Upright Row

1. Grab a barbell with an overhand grip at a shoulder-width level or slightly narrower.
2. With the bar in your hands, stand tall, bring your chest out, direct your gaze forward, and position your feet about hip-width apart with toes pointed slightly out.
3. Engage your abs, take a breath, and begin to row the barbell toward your chin by taking your elbows out and to the sides.
4. Row the barbell to collarbone height, hold for a moment, exhale, and lower it to the starting position in a controlled manner.
5. Take another breath and repeat the movement.

What muscles do an upright row with a barbell activate?

The primary muscle involved in the upright row is the trapezius (1). The muscle covers the upper back area and plays a vital role in shoulder health. Thanks to the upright row’s unique movement pattern, the trapezius is in an excellent position to produce much of the force we need to lift the weight.

Aside from the trapezius, other upper back muscles contribute to the upright row. Infraspinatus, rhomboids, erector spinae, and other muscles contract to keep our shoulders retracted and torso stable.

Deltoids (shoulders) are the second primary muscle in the upright row (1). Our shoulders play an essential role in arm abduction and shoulder flexion, so all three heads contribute to pulling the weight toward the chest (2).

Our biceps are also involved in the upright row. Their primary function is elbow flexion, which occurs as we lift the weight up (3).  The midsection musculature (abs, transverse abdominis, and obliques) is engaged during the upright row, primarily to keep us rigid and in position.

The Difference Between an Upright Row and a Lateral Raise

At first glance, the upright row appears similar to lateral raises. Both movements train our shoulders and require us to lift our arms. But upon closer inspection, the two exercises are quite different and not at all interchangeable. 

As discussed above, the upright row is a compound movement that allows you to overload your upper back, shoulders, and biceps with more weight. In contrast, lateral raises are an isolation exercise that primarily targets the shoulder (middle deltoid) (4). Upright rows also allow you to train with a barbell or EZ bar. In contrast, you must train each side individually during a lateral raise.

The upright row and lateral raise are fantastic exercises, and both have a place in any good training program. Upright rows allow you to use more weight, develop your pulling strength, and overload the often-overlooked deltoid. Similarly, lateral raises emphasize your deltoids, but you can’t use as much weight. 

Variations and Modifications of the Upright Row with a Barbell

1. Snatch Grip Upright Row

The snatch grip upright row is a variation with a traditional barbell and a wide grip. Snatch upright rows are beneficial for emphasizing your traps and keeping your shoulders in a safer position.

2. Dumbbell Upright Row

Dumbbell upright rows are a nice variation you can start with as a beginner. Using dumbbells allows you to train both sides independently. Plus, there is less restriction, and you can row the dumbbells in a way that feels more comfortable.

3. Upright Row With a Pause

A common issue with upright rows is that many trainees turn the movement into an ego lift. A great way to prevent that from happening would be to force a brief pause at the top position. In doing so, you reduce the risk of using momentum and instead force your upper back, shoulders, and biceps to work extra hard in lifting the weight.

Mistakes to Avoid

The biggest mistake related to upright rows is the use of momentum, which typically results from trying to lift too much weight. Avoid the mistake by picking the appropriate load. As a rule of thumb, you should be able to do at least 8 to 10 smooth repetitions with a full range of motion.

Another significant mistake with upright rows is a narrow grip. Many trainees would have their hands close together as they row the weight, which increases the risk of shoulder impingement. A better way to go about the movement would be to use a shoulder-width grip.

The third significant mistake related to upright rows is lifting the weight too high. Doing so can stress your shoulders and increase the risk of an injury. Instead, lift the weight to chest level. As a rule of thumb, your elbows should never go higher than shoulder level.

Similar Exercises to the Upright Row with a Barbell

Inverted Row

The inverted row is a bodyweight back exercise. You must set up a bar at hip level or slightly higher––a Smith machine works well. Once set up, grab the bar, plant your feet on the floor, and straighten your body. A more vertical position makes the movement easier, whereas a horizontal torso makes it more challenging. From there, begin pulling yourself toward the bar. Tap the bar with your chest and lower your body by extending your elbows.

Barbell Row

The barbell row is a classic back exercise that builds your lats, rhomboids, trapezius, erector spinae, biceps, and forearms. You have to grab a barbell, bend forward, and pull the weight toward your stomach. Once the barbell taps your body, hold the contraction for a moment, and lower the weight by extending your elbows.

Renegade Row

Renegade rows are a more unusual exercise that has you assume a push-up position while holding onto a pair of hexagonal dumbbells. From the position, tilt your body slightly to one side, and begin rowing the dumbbell with your opposite arm. The movement works great because it forces your midsection to work extra hard, improving your stability.

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Dumbbell shrugs are an effective accessory exercise you can perform to overload your trapezius muscle, causing it to grow and strengthen. The movement is simple to learn because all you have to do is elevate and lower your shoulders in a controlled way. In doing so, you develop the entire upper back, shoulders, and forearms.

Performing the shrug is beneficial for two reasons. First, you develop your upper back, contributing to a muscular and impressive physique. Strengthening these muscles also makes you more athletic and protects your shoulders from injuries. 

Second, shrugs strengthen your grip and add some mass to your forearms because you have to hold a pair of heavy dumbbells during each set. Doing so is easier said than done, but pushing yourself through the burning sensation improves your grip strength, allowing you to do numerous gym exercises more easily.

We recommend including dumbbell shrugs at the middle or near the end of your back or shoulder training.

How to do a Dumbbell Shrug

1. Grab a pair of moderately-heavy dumbbells and position them to your sides with your arms straight and palms facing your thighs.
2. Bring your chest out, engage your glutes, and direct your gaze forward.
3. Take a breath and shrug your shoulders up to elevate the dumbbells. Keep your arms straight and avoid bending your elbows throughout the movement.
4. Shrug as high as you can, hold the contraction for a second, exhale, and bring them to the starting position.
5. Take a breath and repeat.

What muscles does a dumbbell shrug activate?

The primary muscle that works during a dumbbell shrug is the trapezius, which makes up the upper portion of the back (1). Our trapezius serves numerous roles, including shoulder retraction and elevation (2). As we shrug, our trapezius engages, raising our shoulders and continuing to work as we lower the dumbbells to the starting position.

Our trapezius consists of three areas, each with its unique functions. The upper fibers promote neck stability and shoulder elevation. In contrast, the middle and lower portions of the trapezius retract and depress the scapula and assist during shrugs.

The rhomboids, lats, and deltoids assist our trapezius during shrugs by promoting back stability.

As mentioned above, shrugs are also beneficial for our forearms and grip strength. Holding a pair of heavy dumbbells in our hands develops isometric strength and works several flexors in the forearms, promoting muscle growth.

Midsection muscles, including the transverse abdominis, rectus abdominis, and obliques, also contribute during a dumbbell shrug. The midsection flexes isometrically, providing torso stability and allowing us to stay balanced, especially while performing standing shrugs.

Proper Form when Performing a Dumbbell Shrug

An important tip to keep in mind for proper dumbbell shrugs is to elevate and depress your shoulders as much as possible. Allow your shoulders to drop while keeping them retracted and elevate them high on every repetition. A mental cue would be to imagine that you’re trying to touch your ears with your shoulders. Doing so is impossible, but it can be helpful.

Moving your shoulders straight up and down is also beneficial for keeping your shoulders in a stable position and maintaining tension on your trapezius. Avoid rolling your shoulders back or forward as you shrug.

The third tip for effective shrugs is experimenting with the dumbbell position. You can position the weights to your sides or have them in front of your upper legs. Both positions are identical, but one might help you engage your trapezius better. See what works best for you.

The final tip to remember for shrugs is to keep your arms straight. Doing so prevents your biceps from contributing and instead forces your trapezius to do all the work. You can even flex your triceps to ensure the proper arm position during each set.

Variations and Modifications of the Dumbbell Shrug

1. Single-Arm Dumbbell Shrug

Single-arm dumbbell shrugs are the most straightforward variation you can perform for trapezius growth. The primary benefit of doing single-arm shrugs is that you emphasize one side at a time, which can help you form a better mind-muscle connection and prevent muscle imbalances.

2. Overhead Dumbbell Shrug

Overhead dumbbell shrugs are a more challenging exercise variation that offers extra benefits. Instead of having your arms to your sides, you raise them to the ceiling. Doing so is fantastic for involving your deltoids more and improving shoulder stability.

3. Bent Over Dumbbell Shrug

Bent over dumbbell shrugs are a variation where you lean your torso forward, much like you would on a barbell row. The movement is beneficial because it works your entire back, develops your midsection, and offers a slightly longer range of motion for the trapezius.

Mistakes to Avoid

One of the most common mistakes with any shrug exercise is using too much weight. Thanks to its simplicity, most trainees underestimate the movement and go for the heaviest dumbbells they can hold. Doing so leads to poor technique, swinging, and a shorter range of motion, making the exercise less effective for the trapezius. Avoid the mistake by picking weights that allow you to train with a full range of motion for at least six to eight reps.

Another mistake with shrugs is bending your biceps for the sake of shrugging the weights slightly higher. Doing so isn’t beneficial for the trapezius and can result in a bicep injury because you’re overloading the muscle with a lot of weight. Avoid the mistake by keeping your arms straight during each set. You can even engage your triceps to ensure proper elbow extension.

The last mistake to avoid with shrugs is rolling your shoulders at the top of each repetition. Trainees would often shrug the dumbbells, roll their shoulders, and lower the weights to the starting position. Doing so isn’t necessary for trapezius activation and might even lead to shoulder discomfort.

Similar Exercises to the Dumbbell Shrug

Inverted Row

Inverted rows are an effective bodyweight exercise that strengthens your trapezius, lats, rhomboids, rear deltoids, biceps, and midsection. The objective is to grab a secure bar, lean your torso forward, and pull yourself while having your feet on the floor. 

Upright Row

Similar to shrugs, upright rows are a practical accessory exercise you can do to work your trapezius and shoulders with more weight (3). The goal is to grab a bar with palms facing back, stand tall, and row the weight vertically to chest level.

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