Barbell Seated Shrug
Build bigger traps! The Barbell Seated Shrug isolates your trapezius muscles for maximum growth. Do it right, do it seated!
The Barbell Seated Shrug is a compound exercise that mainly works the traps, with help from the shoulders and back. You'll need: exercise bench or barbell.
Required Equipment
Barbell Seated Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Barbell Seated Shrug Variations and Alternatives
How to do the Barbell Seated Shrug
Begin by sitting on a flat bench with your feet placed firmly on the floor at shoulder width.
Hold a barbell in front of you with an overhand grip, hands just wider than shoulder-width apart.
Ensure your back is straight, chest up, and shoulders down.
Breathe out and shrug your shoulders straight upwards, lifting the barbell slightly as you squeeze your shoulder blades together.
Hold the contraction at the top for a moment.
Slowly lower the shoulders back down to the starting position while inhaling.
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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Barbell Seated Shrug FAQs
What muscles does the Barbell Seated Shrug work?
The Barbell Seated Shrug mainly works the traps, with help from the shoulders and back. The main muscles are the trapezius.
What equipment do you need for the Barbell Seated Shrug?
Exercise bench or barbell.
Is the Barbell Seated Shrug a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Seated Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Seated 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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