Barbell Seated Shrug
Build bigger traps! The Barbell Seated Shrug isolates your trapezius muscles for maximum growth. Do it right, do it seated!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by sitting on a flat bench with your feet placed firmly on the floor at shoulder width.
2. Hold a barbell in front of you with an overhand grip, hands just wider than shoulder-width apart.
3. Ensure your back is straight, chest up, and shoulders down.
4. Breathe out and shrug your shoulders straight upwards, lifting the barbell slightly as you squeeze your shoulder blades together.
5. Hold the contraction at the top for a moment.
6. Slowly lower the shoulders back down to the starting position while inhaling.
7. Repeat the movement for the desired number of repetitions and sets.
Ensure that during the exercise, you are focusing on using your trapezius muscles to perform the shrug, and avoid using any momentum or swinging the barbell to ease the movement. This will help in maximizing the effectiveness of the exercise and reducing the risk of injury. Additionally, start with a lighter weight to ensure proper form and only increase the weight as you become comfortable with the movement.
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