How To Do Barbell Shrugs

barbell shrugs

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your legs slightly apart. You’re in front of the barbell which is on the floor or on a support :

  • Take the barbell with a pronated grip or a over-under grip if the weight is heavy. The spacing of your hands is your shoulder’s width.

  • Your arms are relaxed with you back straight and your abs squeezed. Shrug your shoulders.

This exercise works the upper trapezius and a little bit deltoids.


When you lift heavy with a over-under grip, it’s advisable to change the hand grip to each set to balance the trapezius. Do a set with the right hand with a pronated grip and the left hand with a supinated grip and the next set the right hand with a supinated grip and the left hand with a pronated grip.

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