Shrug (Barbell)
Also called Barbell Shrug, BB Shrug
How to do it
Stand tall holding a barbell in front of your thighs with straight arms. Elevate both shoulders straight toward your ears, pause briefly at the top, then lower them slowly to a full relaxed position. Keep your head neutral and do not bend your elbows or roll your shoulders.
Setup
Stand tall with the bar against the front of your thighs and grip just outside hip width, palms facing you. Keep your arms straight, wrists neutral, ribs stacked, and feet balanced.
Where you should feel it
Across the upper traps as both shoulders rise, with the forearms supporting the grip and the core holding the torso still. Avoid rolling the shoulders or bending the elbows.
When to use it
Use for heavily and predictably loaded trap strength or hypertrophy. It fits controlled sets of 6-12 reps when grip and bar clearance are comfortable.