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Back · Barbell
Barbell Silverback Shrug
Barbell Silverback Shrug is an intermediate isolation strength exercise that works the upper back (back), with the shoulders assisting. 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, Rhomboids
Secondary muscles
- Shoulders · Deltoids
How to do Barbell Silverback Shrug
- Stand with your feet shoulder-width apart, holding a barbell with both hands using an overhand grip (palms down). Your hands should be shoulder-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your torso at 45 degrees to the ground.
- Start with your arms fully extended, letting the barbell hang directly below your shoulders.
- Shrug your shoulders upward to your ears. Focus on squeezing your shoulder blades together at the top of the movement.
- Slowly lower your shoulders back to the starting position. Repeat the movement for the desired repetitions.
Form tips
- Maintain a neutral spine and avoid rounding your back during the exercise to prevent injury.
- Engage your core to stabilize your torso and maintain balance throughout the movement.
- Breathe steadily, exhaling as you shrug your shoulders upward and inhaling as you lower them back down.
Barbell Silverback Shrug alternatives
More upper back exercises
Barbell Silverback Shrug FAQ
What muscles does Barbell Silverback Shrug work?
Barbell Silverback Shrug mainly works the upper back in the back (Trapezius and Rhomboids). The shoulders work as secondary muscles.
What equipment do you need for Barbell Silverback Shrug?
You need a barbell.
How many sets and reps of Barbell Silverback Shrug 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 Silverback Shrug good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Silverback Shrug 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 Silverback Shrug?
Other exercises for the upper back include Kettlebell Silverback Shrug, Cable Silverback Shrug, Dumbbell Silverback Shrug and Dumbbell Laying Silverback Shrug.
For developers
Use Barbell Silverback Shrug 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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