FitCi
Barbell Shrug is an isolation exercise for the back: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders, forearms. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip the bar at shoulder width and hold it in front of your thighs.
- Keep your torso upright, your knees slightly bent, and your arms completely straight.
- Shrug your shoulders straight up toward your ears.
- Squeeze your traps for 1 second at the top.
- Lower your shoulders back to the starting position under control.
Coaching tip
Lift straight up toward your ears without rolling your shoulders, and squeeze for 1 second at the top.
Caution
Skip this move or ask a professional first if you have pain or an injury in: neck. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Pull-Up, Chin-Up, Lat Pulldown
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.