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Appears in642 Workouts*

Barbell Bent Shrug

Strengthen your traps and upper back with the Barbell Bent Shrug. Build a stronger, more defined physique with this effective exercise!

Gaintrust Bodybuilding
Gaintrust Bodybuilding
@gaintrust
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Optional Equipment

Barbell thumbnail
Barbell

Muscle Groups

Primary

Secondary

Related Exercises

Instructions

Setup

  • Stand with feet shoulder-width apart, barbell in front of you.

  • Grip the bar slightly wider than shoulder-width.

  • Lean your torso forward ~15 Degrees, keeping your chest upright and back flat.

Execution

  1. Pull your shoulders up and slightly back in a shrugging motion.

  2. At the top of the movement, pause and hold for 2–3 seconds.

  3. Slowly lower the barbell back down under control.

Technique Tips

  • Focus on squeezing your traps at the top.

  • Avoid using your arms - let your traps do the work.

  • Keep core tight and maintain a slight forward lean throughout.