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Back · Barbell
Barbell Shrugs
Barbell Shrugs is an intermediate isolation strength exercise that works the upper back (back). It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius
Secondary muscles
- Upper Back · Rhomboids
How to do Barbell Shrugs
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart. Let the barbell hang in front of your thighs.
- Lift your shoulders straight up towards your ears as high as you can, keeping your arms straight.
- Squeeze your upper back muscles (trapezius) at the top of the movement.
- Lower your shoulders back down to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Keep your arms straight throughout the movement to focus on your shoulder muscles.
- Perform the movement slowly and with control to maximize muscle engagement and prevent injury.
- Avoid rotating your shoulders as you lift and lower them to prevent strain.
Barbell Shrugs alternatives
More upper back exercises
Barbell Shrugs FAQ
What muscles does Barbell Shrugs work?
Barbell Shrugs mainly works the upper back in the back (Trapezius).
What equipment do you need for Barbell Shrugs?
You need a barbell.
How many sets and reps of Barbell Shrugs should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Shrugs good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Shrugs burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Barbell Shrugs?
Other exercises for the upper back include Dumbbell Shrugs, Dumbbell Rear Full Shrugs, Cable Silverback Shrug and Dumbbell Laying 30 Degree Shrug.
For developers
Use Barbell Shrugs in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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