Barbell Shrug

Stand tall with the bar in front of your thighs, lift your chest, and let your shoulders hang down to set the starting position. Let your arms hang long without forcing them, while keeping your wrists and elbows still.

Pull both shoulders straight up toward your ears. Lift only vertically without rolling your shoulders forward or back so your trap tension stays focused.

Pause briefly at the highest point, then lower slowly instead of letting the weight pull you down. Control the lowering phase to feel your traps lengthen under tension.

Focus on the muscles on either side below your neck contracting upward and releasing downward. If your arms or forearms take over, set the bar down and practice lifting and lowering only your shoulders with no weight.

Bending your elbows to pull the bar up or rolling your shoulders in circles shifts work to your arms and neck. Pushing your chin forward increases neck tension, so keep your gaze straight ahead or slightly down.

Exhale as you shrug and inhale as you lower. Even with a short movement, steady breathing helps keep every rep consistent.

Heavier weight often shortens your range of motion, so first make sure you can pause for 1 second at the top. Your traps often respond better when you control the lowering phase slowly than when you rush the lift.