135 lb barbell shrug


Happy Monday!


I recorded an exercise today and decided that I would make it another workout blog post. For some of you who have been following my YouTube channel and Instagram, you have noticed I have been posting more workouts – which is my goal so that when I talk about a specific exercise, I can have my own video to show as an example. Hopefully you have all heard of this exercise before; “barbell shrugs”, if not, you have been missing out on the fun. 


Lucky for you, I will be talking about barbell shrugs and you can use the above link as an example of how it is done or you can follow the steps below .. then at the end I will lend some helpful information, tips, and possibly share some thoughts on the exercise itself. 


How to perform barbell shrugs:

  1. Stand up straight with feet shoulder width apart. Hold the barbell with two hands in front of you using a pronated grip (hands will be wider than shoulders width apart) some people may find using wrist straps helpful ( I don’t use them, but they can be used to help with your grip) This will  be your starting position. 
  2. Raise your shoulders up as far as you can go as you breathe our and hold the contraction for a few seconds. (Refrain from lifting using biceps)
  3. Return to starting position breathing in. 
  4. Repeat for the recommended amount of repetitions

A few things to keep in mind… 

  • Start with a lower weight to make sure you have the form and technique down
  • speak with a professional before starting this exercise if you have any conditions or prior injuries 
  • you may use dumbbells if you do not have a barbell available. 
  • make sure the movement is straight up and down – not to rotate the shoulders
  • slow movements all the way through, no need to be a speed demon.

What muscles am I working on:

  • Traps

I personally like this exercise, I know some specialist and professionals have argued that this exercise can be more dangerous than helpful but I believe if done correctly, it can be beneficial. 


Do you like this exercise? how much weight are you lifting for barbell shrugs? do you prefer to use dumbbells or the barbell for this exercise? want other ideas to help the traps grow?  Don’t like this exercise, let me know why in the comment section. 

Thanks for reading, be sure to follow, like, comment and share. 


Fitness WonderWoman,

Shay-lon xo


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Hello! I have just recently graduated with my exercise science degree May 2016, yay! I am more than happy; and decided that since my passion is for fitness/health, I would write about it and share my journey with others because in my opinion health is everything (both mental and physical). I am 24 years old, and reside in the states. I enjoy being active anyway possible and want to get my cert in personal trainer and also be a wellness coach. I love to eat and don't believe in eliminating, but rather moderation. I hope that my blog post will inspire, motivate and encourage you all to want to be the healthiest person you can be! It all begins with "I can" and "I will" :) -Shay-lon P.S feel free to follow me on social media and or email me, l don't mind answering questions or simply networking. Would love to hear from you all.

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