Barbell Shrug

The barbell shrug is a simple upper-body strength move that targets your traps - the muscles on top of your shoulders and along your neck. It also gives your forearms some work because you have to hold the bar.

Set up with your feet about shoulder-width apart. Hold a barbell in front of you with your arms straight and your hands just outside your hips. Let the bar hang at arm’s length so your shoulders drop down naturally.

Lift your shoulders straight up toward your ears. Squeeze and pause briefly at the top, then lower straight back down under control. Do not roll your shoulders - the bar only moves up and down.

Breathe normally and keep your core lightly braced so your torso stays tall. If the barbell is too heavy, use a lighter bar or a pair of dumbbells. To make it harder, hold the top pause a little longer or slow down the lowering phase.

Fault: Rolling the shoulders in circles at the top. Fix: Shrug straight up, pause, then lower straight down - no rolling.

Fault: Bending the elbows to pull the weight up. Fix: Keep your arms fully extended; only your shoulders move.

Fault: Bouncing the bar to create momentum. Fix: Lift and lower under control and pause briefly at the top.

Fault: Letting the upper back round forward. Fix: Stand tall with a neutral spine and keep your chest up throughout the set.