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.
The Barbell Wide Shrug is a compound exercise that mainly works the traps and neck, with help from the back. You'll need: barbell or weight plates.
Required Equipment
Barbell Wide Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Neck (back) (levator scapulae)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Boxer Muscle (serratus anterior)
Barbell Wide Shrug Variations and Alternatives
How to do the Barbell Wide Shrug
<strong>Stand upright</strong> with your feet shoulder-width apart.
Place your hands wider than shoulder-width on the barbell, holding it in front of your thighs with an overhand grip.
Lift the barbell off the rack or from the ground and ensure your arms are fully extended.
Keep your back straight and head facing forward.
<strong>Inhale</strong> and elevate your shoulders as high as possible, "shrugging" them upwards towards your ears.
Hold the contraction at the top for a brief moment.
Slowly lower your shoulders back down to the starting position.
<strong>Exhale</strong> as you lower the weight.
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.
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Barbell Wide Shrug FAQs
What muscles does the Barbell Wide Shrug work?
The Barbell Wide Shrug mainly works the traps and neck, with help from the back. The main muscles are the trapezius and levator scapulae.
What equipment do you need for the Barbell Wide Shrug?
Barbell or weight plates.
Is the Barbell Wide 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 Wide Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Wide 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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