How to do it
Keep your chin tucked and head stacked over your spine for each rep.
- 1
Stand with your feet shoulder-width apart, holding a barbell in front of you with an overhand grip.
- 2
Lift your shoulders up towards your ears as high as possible, keeping your arms straight.
- 3
Hold the contraction at the top for a moment.
- 4
Slowly lower your shoulders back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and avoid using momentum to lift the barbell. Focus on controlled movements to fully engage the traps.
Common mistakes
- ✕Bending the elbows during the shrug upward
- ✕Rolling the shoulders in a circular motion
- ✕Bouncing the bar off the thighs for momentum