Barbell Shrug
Hold the bar in front of your thighs and lift the shoulders as high as they go, holding the squeeze a second. Don't pull with the biceps.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Pull
- Muscles
- 3
Form sequence
01 · start
Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
02 · shrug · Key step
Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps.
03 · lower
Slowly return to the starting position as you breathe in.
04 · repeat
Repeat for the recommended amount of repetitions.
Form cues
- Omuzları dümdüz yukarı kaldır
- Tepede kısa beklet
Common mistakes
- Omuzları çevirmek
- İvme için gövdeyi sallamak
