# Bent Over Barbell Shrug

A barbell shrug done hinged forward at the hips, with the bar hanging in front of the legs. Trains the upper traps while the torso holds a fixed forward angle.

- Intermediate · Isolation
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-silverback-shrug/video/male.mp4
- HTML: https://seto.fit/exercises/bent-over-barbell-shrug/

## Muscles worked

- Traps: 9/10
- Rhomboids: 5/10
- Upper back: 4/10
- Forearms: 4/10
- Rear delts: 3/10

## How to do the Bent Over Barbell Shrug

1. Hold the bar overhand at shoulder width, arms straight.
2. Push your hips back and lower your torso with your knees slightly bent, letting the bar hang.
3. Shrug your shoulders toward your ears, elbows straight.
4. Lower your shoulders fully, holding the same torso angle.

### Full technique — 6 steps

1. Stand with feet about hip-width apart and hold the bar with a shoulder-width overhand grip.
2. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
3. Let the bar hang below your shoulders with arms straight and your shoulders fully lowered.
4. Raise your shoulders toward your ears as high as you can without bending your elbows.
5. Hold the torso angle fixed so the lift comes from the shoulders, not from standing up.
6. Lower your shoulders back down until the traps are fully lengthened and the bar returns to the start position.

## Common mistakes

- Bending elbows into a row
- Standing up during each rep
- Rolling shoulders in circles
- Rounding the lower back
- Cutting the bottom short

## Form cues

- Shrug toward your ears
- Arms stay long
- Keep torso angle fixed
- Let traps fully lengthen
- Neck stays neutral

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Bent Over Kettlebell Shrug](https://seto.fit/exercises/bent-over-kettlebell-shrug/), [Chest Supported Kettlebell Shrug](https://seto.fit/exercises/chest-supported-kettlebell-shrug/)
- **Dumbbells**: [Chest Supported Dumbbell Shrug](https://seto.fit/exercises/chest-supported-dumbbell-shrug/), [Dumbbell Behind the Back Shrug](https://seto.fit/exercises/dumbbell-behind-the-back-shrug/)
- **Cable machine**: [Dual Cable Shrug](https://seto.fit/exercises/dual-cable-shrug/), [Cable Shrug](https://seto.fit/exercises/cable-shrug/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Chest Supported Barbell Shrug](https://seto.fit/exercises/chest-supported-barbell-shrug/) — Beginner
- Easier: [Bent Over Dumbbell Shrug](https://seto.fit/exercises/bent-over-dumbbell-shrug/) — Beginner
- **This exercise: Bent Over Barbell Shrug — Intermediate**

## Quick answers

### What muscles does the Bent Over Barbell Shrug work?

Primary: Traps 9/10. Also works: Rhomboids 5/10, Upper back 4/10, Forearms 4/10, Rear delts 3/10.

### When should I do the Bent Over Barbell Shrug in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Bent Over Barbell Shrug?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bent Over Barbell Shrug?

Kettlebell: Bent Over Kettlebell Shrug, Chest Supported Kettlebell Shrug. Dumbbells: Chest Supported Dumbbell Shrug, Dumbbell Behind the Back Shrug. Cable machine: Dual Cable Shrug, Cable Shrug.

### What is an easier version of the Bent Over Barbell Shrug?

Bent Over Dumbbell Shrug (Beginner), Chest Supported Barbell Shrug (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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