Back · Barbell
Barbell Seated Shrug
How to do the barbell seated shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit on a bench holding a barbell across your thighs with an overhand grip. With arms straight, shrug your shoulders straight up toward your ears as high as possible, squeeze at the top, then lower back down with control.
- 1The upper traps contracting as you lift your shoulders
- 2A straight up-and-down shrug with relaxed arms
- 3A brief squeeze at the top of each rep
Common mistakes
- Rolling the shoulders instead of shrugging straight up
- Bending the elbows or using bounce to lift
- Pushing your head forward; keep your neck neutral
Muscles worked
The barbell seated shrug mainly works the upper traps, with the forearms assisting.
- Upper TrapsPrimary
- ForearmsSupport
- Mid TrapsMinor
- Side DeltsMinor
Kovo programs the barbell seated shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.