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Barbell Shrug

Traps

Equipment: Barbell

How to do it

• Hold the bar at your thighs, overhand, hands shoulder-width
• Stand tall with soft knees, chest up, head neutral
• Keep your arms straight like hooks the whole set
• Lift your shoulders straight up toward your ears
• Pause, then lower slowly without rolling your shoulders

Common mistake

✕ BENDING ELBOWS TO PULL → ✓ ARMS LONG, SHOULDERS UP

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org.