equipment

Barbell

sets

3

reps

10-15

rest

60-90 sec

1. Stand holding a barbell at arms' length in front of your thighs.
2. Set your feet about hip width apart.
3. Use an overhand grip just outside your hips.
4. Stand tall with your chest up and arms straight.
5. Brace your midsection and let your shoulders relax down.

1. Shrug your shoulders straight up toward your ears.
2. Keep your arms straight — they are hooks, not levers.
3. Rise as high as you can and pause briefly at the top.
4. Lower your shoulders under control back to the start.
5. Let the shoulders drop fully before the next repetition.

Exhale as you shrug up, inhale as you lower.

• Move straight up and down — no rolling.
• Keep your arms straight throughout.
• Pause at the top rather than bouncing.
• Let the shoulders drop fully at the bottom for the full range.
• Use straps if your grip fails before your traps do.

• Rolling the shoulders in circles instead of shrugging straight up.
• Bending the elbows and turning it into a partial upright row.
• Bouncing at the bottom without a full drop.
• Using a very short range at the top.
• Leaning forward or back to generate momentum.

From shoulders fully relaxed down to shrugged as high as possible. Use the full elevation range rather than a short bounce.