Perfect Your Barbell Shrug for Big Traps

Perfect Your Barbell Shrug for Big Traps

In the Hierarchy of Bro-Coded Exercises

The barbell shoulder shrug is an ego-boosting movement that can move big weight and, in theory, is meant to sculpt the type of meaty neck and shoulders muscle-heads spend hours in the gym hoping to build. However, just because you’ve seen the biggest guy in your gym shrugging barbells stacked with plates doesn’t mean it’s necessarily the best choice for you. And if he’s just hanging on and not working through a good range of motion, it’s not doing much for him, either.

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Who Should Do Barbell Shrugs?

"Are barbell shrugs a move everyone needs to do? Absolutely not. That’s doubly true if you have shoulder issues," says Ebenezer Samuel, C.S.C.S. The shrug emphasizes moving the shoulder blades upwards—a movement we don’t typically want to do. It creates a lot of tension through our neck and shoulders, which can lead to issues in the long term.

Benefits of the Barbell Shrug

Classic shrugs will challenge your traps muscles and grip strength. That’s important for all of the uses of the traps, including movement of the head, elevating of the shoulders, and internal rotation of the arm. Building grip strength will carry over into all your other lifts. You’ll be able to carry heavier loads, which may be your limiting factor in heavier compound lifts like suitcase squats and walking lunges. Both the benefit to the forearms and the traps can translate into other, bigger lifts, like the rack pull and the barbell deadlift.

How to Do the Barbell Shrug

"The barbell shrug seems simple, and in many ways it is," says Samuel. You’re simply standing upright and raising your shoulders while holding a bar loaded with plates. There is more to it than you’d think. Here’s a step-by-step guide for cues on how to do the movement.

1. Set up the rack so that the bar hits just above your knee. Walk up to it like you’re going to perform a quick rack pull: bring your knees close to the bar, grab it with an overhand grip with your hands at about shoulder-width, push your butt back, and keep your back flat.
2. Rotate the pits of your elbows forward as you grip.
3. Inhale and squeeze your glutes to return to standing.
4. Think about driving your pinkies out to "break the bar," and rotate the shoulders back.
5. Raise your shoulders up towards your ears without leaning forwards. Don’t let your hips help you. Hold for a second before slowly lowering down to full stretch on the traps.

Muscles Worked by the Barbell Shrug

The main mover of the barbell shrug are your traps muscles, which connect our neck to our shoulders. The exercise will also challenge your forearms to improve your grip strength as well, if you do it without wrist wraps or straps.

How to Add Barbell Shrugs Into Your Workouts

This movement isn’t for everyone. If you really badly want to grow your traps, though, it is an option. Start with dumbbell or kettlebell shrugs first, Samuel says. Free weights like these provide a healthier angle to work through for your shoulders. Add this into a shoulder or back day, but save it for after your main lifts. Start your day with your main shoulder presses and lat pulldowns, and then factor this towards the end. Do 2 to 3 sets of 10 to 12 reps. Go heavy, but keep it high rep to ensure proper hypertrophy.

Conclusion

The barbell shoulder shrug is a valuable exercise that can help you build strong traps and improve your grip strength. However, it’s not a movement that everyone needs to do, and it’s especially important to approach it with caution if you have shoulder issues. By following the proper form and technique, you can add this exercise to your routine and see improvements in your overall strength and muscle development.

FAQs

Q: Who should do barbell shrugs?
A: Not everyone needs to do barbell shrugs. It’s especially important to avoid this exercise if you have shoulder issues.

Q: What are the benefits of the barbell shrug?
A: The barbell shrug will challenge your traps muscles and grip strength, which can translate into other lifts like the rack pull and the barbell deadlift.

Q: How do I do the barbell shrug?
A: To do the barbell shrug, set up the rack so that the bar hits just above your knee, rotate your elbows forward, inhale and squeeze your glutes, and raise your shoulders up towards your ears without leaning forwards.

Q: Can I do barbell shrugs with wrist wraps or straps?
A: No, it’s best to do the barbell shrug without wrist wraps or straps to challenge your forearms and improve your grip strength.