Bent Over Barbell Shrug — how to, muscles worked, alternatives

How to do the Bent Over Barbell Shrug

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

Full technique — 6 steps

Stand with feet about hip-width apart and hold the bar with a shoulder-width overhand grip.
Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
Let the bar hang below your shoulders with arms straight and your shoulders fully lowered.
Raise your shoulders toward your ears as high as you can without bending your elbows.
Hold the torso angle fixed so the lift comes from the shoulders, not from standing up.
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

Substitutes by equipment

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

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 Beginner
Easier Bent Over Dumbbell Shrug Beginner
This exercise Bent Over Barbell Shrug Intermediate

Too hard for now? Start with the Bent Over Dumbbell Shrug.

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.