Stand in front of the loaded barbell and grip it at shoulder-width apart. Your feet should be at the same width as well (shoulder-width). Lift the barbell up and get your back straight and arms freely hanging down as you ready yourself for the initial shrug. This is your starting position.
With you arms completely straight "shrug" the weight up using your traps and hold for a second. Then, release the weight back down to the starting position.
Repeat entire movement for the desired or prescribed number of repetitions.
DO
DON'T
Perform this exercise in a smooth and fluid motion
Don't jerk the weight up as this may result in shoulder injury or hyperextension of your traps
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or load the barbell with more weight.
This exercise is a classic exercise that can pack some serious muscle onto your back (traps to be more specific). It's a great exercise that will build those mountain-like "bumps" on your back that will help complete the frame of your back.
Because it's a fairly simple exercise to perform, it's good for beginners as well. More advanced people will usually load the bar heavy when they do this exercise because the traps adjust and get stronger very fast. Thus, loading the bar heavy is needed to challenge the trapezoid muscles properly.
To avoid bending over all the way to the floor to pick up the weighted bar, we suggest doing this exercise on a squat rack with the regular size (bench press) barbell.
