Barbell Wide Shrug
Build bigger traps! The Barbell Wide Shrug targets your upper back for strength & size. Follow our guide for perfect form and results.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. <strong>Stand upright</strong> with your feet shoulder-width apart.
2. Place your hands wider than shoulder-width on the barbell, holding it in front of your thighs with an overhand grip.
3. Lift the barbell off the rack or from the ground and ensure your arms are fully extended.
4. Keep your back straight and head facing forward.
5. <strong>Inhale</strong> and elevate your shoulders as high as possible, "shrugging" them upwards towards your ears.
6. Hold the contraction at the top for a brief moment.
7. Slowly lower your shoulders back down to the starting position.
8. <strong>Exhale</strong> as you lower the weight.
9. Repeat for the desired number of repetitions.
<strong>Safety Tips</strong>: Keep the movements controlled, avoiding jerking motions. Avoid rolling your shoulders, as this may put undue stress on the shoulder joint. Do not use excessively heavy weights that compromise form or control. Start with a lighter weight to master the technique before increasing the load.
---