How to do it
Keep your feet firmly planted with weight centered over mid-foot.
- 1
Stand upright with feet shoulder-width apart.
- 2
Hold a barbell with a wide grip, hands beyond shoulder width.
- 3
Let the barbell hang at arm's length in front of you.
- 4
Shrug your shoulders straight up towards your ears, squeezing your traps at the top.
- 5
Pause at the top of the movement, then slowly lower the barbell back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Avoid using momentum to lift the weight. Instead, use a controlled motion to fully engage the trapezius muscles.
Common mistakes
- ✕Rolling the shoulders in a circular motion
- ✕Bending the elbows during the shrug motion
- ✕Leaning forward at the waist during the shrug