Barbell Bent Shrug
Strengthen your traps and upper back with the Barbell Bent Shrug. Build a stronger, more defined physique with this effective exercise!
The Barbell Bent Shrug mainly works the traps, with help from the shoulders and neck. No equipment needed: it uses just your bodyweight.
Optional Equipment
Barbell Bent Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Secondary
Side Shoulder (lateral deltoid); Side Neck Flexor (sternocleidomastoid)
Barbell Bent Shrug Variations and Alternatives
How to do the Barbell Bent Shrug
Setup
Stand with feet shoulder-width apart, barbell in front of you.
Grip the bar slightly wider than shoulder-width.
Lean your torso forward ~15 Degrees, keeping your chest upright and back flat.
Execution
Pull your shoulders up and slightly back in a shrugging motion.
At the top of the movement, pause and hold for 2–3 seconds.
Slowly lower the barbell back down under control.
Technique Tips
Focus on squeezing your traps at the top.
Avoid using your arms - let your traps do the work.
Keep core tight and maintain a slight forward lean throughout.
Barbell Bent Shrug FAQs
What muscles does the Barbell Bent Shrug work?
The Barbell Bent Shrug mainly works the traps, with help from the shoulders and neck. The main muscles are the trapezius.
What equipment do you need for the Barbell Bent Shrug?
None. The Barbell Bent Shrug is a bodyweight exercise, so you can do it anywhere.
What workout day should the Barbell Bent Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Bent Shrug variations and alternatives?
Similar exercises include the Band Shrug, Barbell Behind-Back Shrug, Barbell Decline Shrug and Barbell Overhead Shrug.
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