Barbell Hang Shrug

Body region

• Neck
• Back

Muscles

Main

• Trapezius

Helps

• Levator Scapulae
• Rhomboids
• Erector Spinae

Holds

• Rectus Abdominis
• Gluteus Maximus
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Hold a barbell just above the knees in a hang position with an overhand grip, slightly wider than the hips.
2. Hinge slightly with the knees soft, the chest tall and arms straight.
3. Shrug your shoulders straight up toward your ears, keeping the elbows locked.
4. Pause at the top and lower slowly.

Cues

• Think of the shoulders reaching up to the ears.
• Keep the bar close to the thighs.
• Straight arms the whole time.

Common mistakes

• Bending the elbows to pull the bar.
• Rolling the shoulders.
• Leaning back as the bar gets heavy.

Alternatives

• Barbell Shrug
• Trap Bar Shrug