---
title: "Barbell Shrugs"
description: "Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart."
locale: en
slug: barbell-shrugs
url: "https://hi.fitness/exercises/barbell-shrugs"
primaryMuscle: "Upper back"
equipment: ["Barbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/2df98da0-barbell-shrugs.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Barbell Shrugs

Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.

## How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart. Let the barbell hang in front of your thighs.
2. Lift your shoulders straight up towards your ears as high as you can, keeping your arms straight.
3. Squeeze your upper back muscles (trapezius) at the top of the movement.
4. Lower your shoulders back down to the starting position with control. Repeat for the desired number of repetitions.

## Form tips

- Keep your arms straight throughout the movement to focus on your shoulder muscles.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Avoid rotating your shoulders as you lift and lower them to prevent strain.

## Similar exercises

- [Dumbbell Shrugs](https://hi.fitness/exercises/dumbbell-shrugs) - Upper back · Dumbbell
- [Dumbbell Incline Shrug](https://hi.fitness/exercises/dumbbell-incline-shrug) - Upper back · Dumbbell
- [Dumbbell Decline Shrug](https://hi.fitness/exercises/dumbbell-decline-shrug) - Upper back · Dumbbell
- [Dumbbell Rear Full Shrugs](https://hi.fitness/exercises/dumbbell-rear-full-shrugs) - Upper back · Dumbbell
- [Around the World Superman Hold](https://hi.fitness/exercises/around-the-world-superman-hold) - Upper back · Bodyweight
- [Trap Bar Shrug](https://hi.fitness/exercises/trap-bar-shrug) - Upper back · Trap bar
- [Barbell Wide Shrug](https://hi.fitness/exercises/barbell-wide-shrug) - Upper back · Barbell
- [Barbell Back Wide Shrug](https://hi.fitness/exercises/barbell-back-wide-shrug) - Upper back · Barbell