Shrug
Also known as: Barbell shrug, Dumbbell shrug
A direct trap-builder — elevating the shoulders against load.
What it is
An exercise where you elevate your shoulders straight up against a loaded barbell or dumbbells, isolating the upper trapezius. It's the main direct movement for building the upper traps.
Muscles worked
Primary: Traps (upper). Secondary: Forearms.
How to perform it
- Stand holding a barbell or dumbbells at arm's length, shoulders relaxed down.
- Brace the core and keep the arms straight throughout.
- Elevate the shoulders straight up toward your ears as high as possible.
- Pause briefly at the top, then lower under control to a full stretch.
Common form faults
- Rolling the shoulders in circles. Shrug straight up and down — rolling adds no benefit and can irritate the shoulders.
- Bending the elbows to help lift. Keep the arms straight so the traps, not the biceps, do the work.
Programming
A simple, effective upper-trap builder. Usually 8–15 reps with a pause at the top; a full range and controlled tempo beat bouncing heavy weight.
Plan your training
Variations & substitutions
Frequently asked questions
- Do I need to train traps directly?
- Deadlifts, rows and carries already train the traps hard, so direct shrugs aren't essential. They're a useful add-on if bigger upper traps are a specific goal.
- Should I roll my shoulders when shrugging?
- No — shrug straight up and down. Rolling the shoulders adds no extra benefit and puts the joint in a weaker position under load.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: