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Barbell Shrug

Primary target: Trapezius (Upper) (斜方肌上束)

Exercise Details

Equipment
Barbell/dumbbells
Sets & Reps
3-4 sets × 12-15 reps · rest 60-90 s
How to do it
Arms straight, elevate both shoulders straight up toward the ears; squeeze the upper traps one second at the top; lower on 3 seconds to a full scapular stretch.
Common mistakes
Bending the elbows to pull, rolling the shoulders, load too heavy for full range

Muscles Worked

Trapezius (Upper)

Other Exercises for the Same Muscle

Dumbbell Shrug · Clean High Pull · Deadlift (Isometric Hold)

See the Trapezius (Upper) in the 3D anatomy tool →