How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the shrug (barbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Shrug (Barbell): how to do it and muscles worked

The shrug (barbell) mainly works your traps. You need a barbell.

Muscles worked

Main

Traps

How to do the shrug (barbell)

1
Stand holding a barbell in front of your thighs with an overhand grip just outside your hips. Keep your arms straight, chest up and feet hip-width apart.
2
Lift your shoulders straight up toward your ears as high as you can, pausing for a second at the top. Keep your arms straight and do not bend your elbows.
3
Lower your shoulders slowly all the way down until you feel a stretch. Breathe out as you shrug up and in as you lower.

Form tip: Move straight up and down; rolling your shoulders in circles adds no benefit and can irritate your joints.

Common questions

Which muscles does the shrug (barbell) work?: The shrug (barbell) mainly works your traps.
What equipment do I need for the shrug (barbell)?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the shrug (barbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More traps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.