# Barbell Hang Shrug

URL: https://heatsy.app/ex/barbell-hang-shrug

Also known as: BB Hang Shrug, Hang Shrug, Barbell Shrug From Hang, Hang Position Barbell 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](https://heatsy.app/ex/barbell-shrug)
- [Trap Bar Shrug](https://heatsy.app/ex/trap-bar-shrug)