Shrugs with Barbell

• Stand with your feet about shoulder-width apart, holding a barbell with an overhand grip. Hands should be slightly wider than shoulder width. Keep your arms extended in front of you.

• Lift your shoulders up as high as you can, holding at the top contraction for a second. Focus on squeezing your traps to lift the barbell. Avoid rolling your shoulders forward or backward.

• Slowly lower your shoulders back down to the starting position. Do not let the shoulders relax completely at the bottom.

• Keep your torso stationary as you lift and lower the barbell. Do not swing your body or use momentum.

• Inhale as you shrug, exhale as you return to starting position.

• Keep your head facing forward. Do not move your neck during the exercise.

• Use a weight that allows you to complete the number of reps indicated at least for the first set.

• Maintain proper form on every rep. Use lighter weight if needed. Keep shoulders pinned back and down throughout.

• You can also perform shrugs with dumbbells, kettlebells, trap bars or machines if desired. Adjust grip width as needed.