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Back · Barbell
Barbell Wide Shrug
Barbell Wide 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 Wide Shrug
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down), hands placed wider than shoulder-width apart. Allow the barbell to rest against your thighs with your arms fully extended.
- Raise your shoulders towards your ears as high as possible, keeping your arms straight and the barbell close to your body.
- Hold the contraction at the top for a moment, squeezing your shoulder blades together.
- Slowly lower your shoulders back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Keep your arms straight and avoid using your biceps to lift the barbell.
- Focus on using your trapezius muscles to lift your shoulders, not your arms.
- Breathe steadily, exhaling as you lift your shoulders and inhaling as you lower them back down.
Barbell Wide Shrug alternatives
More upper back exercises
Barbell Wide Shrug FAQ
What muscles does Barbell Wide Shrug work?
Barbell Wide 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 Wide Shrug?
You need a barbell.
How many sets and reps of Barbell Wide 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 Wide 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 Wide 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 Wide Shrug?
Other exercises for the upper back include Trap Bar Shrug, Kettlebell Shrug, Band Horizontal Shrug and Kettlebell Silverback Shrug.
For developers
Use Barbell Wide Shrug in your app
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