Step by step
- Standing, grip the bar shoulder width apart with straight arms.
- Lift your shoulders straight up towards your ears, without bending your elbows.
- Hold for a second at the top.
- Lower slowly until you feel your traps stretch.
Tip: Use straps if your grip fails before your traps.
Common mistakes
Making circles adds nothing and loads the joint. Go straight up and down.
Your arms only hold the bar.
Go up as far as you can and all the way down.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Do I need to train traps separately?
Deadlifts and rows already work them; shrugs add extra volume.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add barbell shrug to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.