Barbell shrug

Barbell, wider grip for upper traps

Also called barbell shrugs

Hold a barbell at the thighs with arms straight, then lift the shoulders straight up toward the ears and lower under control.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
- 4/5 Highest upper trap activity across two EMG comparisons; wider grip and squeezing blades together improves upper trap emphasis. Jeremy Ethier, The Best Science-Based Trap Workout for Growth @ 3:36videoStudy2018checked by AI
Injury risk lower is better2.0
Low risk with basic technique. 1 source.
- 2/5 Offered as a lower-risk upper trap alternative to the upright row. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 3:02videoExpert opinion2018checked by AI