Watch the video below to see a demonstration of proper form and technique for the barbell shrug exercise. You can also check out some more traps exercise videos or find exercises for other muscle groups.
Instructions for Barbell Shrug
To perform a set of barbell shrug:
Stand holding a barbell with a pronated grip, shoulder width plus 1
fist length apart. Your arms should be straight and your trunk should be in a neutral position.
Concentric (Upward) Motion
Keeping your arms straight, shrug your shoulders up and
in toward your ears. Be aware to keep your head and trunk stable.
Pause at the top position for a 2 sec count while squeezing your
Eccentric (Lowering) Motion
Relax your shoulders and let them come back down to a
neutral position under control, keeping your arms straight throughout. Remember to breathe normally
throughout the entire movement.
Repeat steps 1 through 4 until you have completed the desired number
of barbell shrug repetitions before resting.
This completes one set of barbell shrug.