Barbell Shrug

1. Setup:

   • Stand upright with your feet shoulder-width apart.

   • Load a barbell with the appropriate weight and place it in front of you.

2. Gripping the Bar

   • Bend at the hips and knees, and grip the barbell with your hands slightly wider than shoulder-width apart.

   • Ensure your grip is firm and your palms are facing your body.

3. Starting Position:

   • Lift the barbell by straightening your hips and knees, standing up straight.

   • Let the barbell rest against your thighs with your arms fully extended downward.

4. Performing the Shrug:

   • Keeping your arms straight, elevate your shoulders as high as possible, as if trying to touch your ears.

   • Pause at the top of the movement for a moment, squeezing your trapezius muscles.

5. Lowering the Bar:

   • Slowly lower your shoulders back to the starting position.

   • Make sure to control the movement rather than letting the bar drop.

6. Repetition:

   • Without bouncing the weight or using momentum, repeat the shrugging motion for the desired number of repetitions.

Keep your back straight and core engaged throughout the exercise. Avoid rolling your shoulders as this can lead to injury.

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