Chest Supported Barbell Shrug — how to, muscles worked, alternatives

How to do the Chest Supported Barbell Shrug

Lie face down on the incline bench, bar hanging below you.
Hold the bar overhand with straight arms, shoulders hanging low.
Lift your shoulders toward your ears, keeping your chest on the pad.
Slowly lower the barbell back to the starting position.

Full technique — 6 steps

Set an incline bench at about 45 degrees with a loaded barbell on the floor beneath it.
Lie face down with your chest on the pad and your feet planted on the floor.
Grip the bar overhand at about shoulder width and let it hang with arms straight.
Let your shoulders hang fully at the bottom and keep your neck neutral.
Raise your shoulders straight upward toward your ears without bending your elbows.
Lower your shoulders back down until the traps are fully lengthened and the bar returns to the start position.

Common mistakes

Turning the shrug into a row
Rolling shoulders in circles
Lifting the chest off the pad
Cutting the bottom short
Jutting chin forward

Form cues

Shrug straight up
Arms stay long
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 Kettlebell Shrug Beginner
This exercise Chest Supported Barbell Shrug Beginner
Harder Bent Over Dumbbell Shrug Beginner
Harder Barbell Behind the Back Shrug Intermediate

Too hard for now? Start with the Kettlebell Shrug.

Quick answers

What muscles does the Chest Supported Barbell Shrug work?

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

When should I do the Chest Supported 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 Chest Supported Barbell Shrug?

Strength: 3–4 sets of 6–8 reps, rest 1 min 45 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 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 Chest Supported Barbell Shrug?

Kettlebell: Bent Over Kettlebell Shrug, Chest Supported Kettlebell Shrug. Dumbbells: Chest Supported Dumbbell Shrug, Side Lying Dumbbell Shrug. Cable machine: Dual Cable Shrug, Cable Shrug.