Shrug (Barbell)
Trains the traps, with help from the neck. You need a barbell. 2 of our free programs use it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Shrug (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
1×12 @ 40% · 1×8 @ 70% · 1×8–12+ RPE 10 AMRAPthe shape they run most (1 session)
1:30typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Bro Split | Shoulders | 4×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Dorian Yates HIT | Shoulders & Traps | 1×12 @ 40% 1×8 @ 70% 1×8–12+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Shrug (Barbell) progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Shrug (Barbell) trains
Technique
How to do the Shrug (Barbell)
- Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip, hands slightly wider than shoulder-width apart and arms fully extended.
- Elevate your shoulders straight up towards your ears as high as possible, keeping your arms straight.
- Pause briefly at the top of the movement, squeezing your traps.
- Slowly lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Move your shoulders straight up and down; avoid rolling them forward or backward.
- Keep your arms straight and relaxed; do not bend your elbows to lift the weight.
- Exhale as you shrug up and inhale as you lower your shoulders.
- Avoid jerking the weight up with momentum; use a controlled tempo to keep tension on your traps.
Substitutes
Swap Shrug (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Shrug (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.