Back · Barbell
Barbell Shrug
How to do the barbell shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a barbell in front of your thighs with an overhand grip. Shrug your shoulders upward as high as possible, squeezing at the top, then slowly lower back down.
- 1Feel your upper traps contract as you lift your shoulders toward your ears
- 2Keep your arms relaxed and let the traps do the work
- 3Hold the peak contraction briefly to feel the squeeze
Common mistakes
- Avoid rolling your shoulders; shrug straight up and down
- Don't bend your elbows or use momentum
- Avoid thrusting your head forward; keep neck neutral
Muscles worked
The barbell shrug mainly works the upper traps.
- Upper TrapsPrimary
- ForearmsMinor
- Side DeltsMinor
Barbell Shrug strength standards
See how your barbell shrug ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM117.5 lb
Silvere1RM202.5 lb
Golde1RM317.5 lb
Platinume1RM437.5 lb
Diamonde1RM507.5 lb
Champione1RM570 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the barbell 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 April 2026.