How to Do a Standing Barbell Shrug | Back Workout

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Hi guys. This is Max Happer again for How Cast. And today I'm going to show you guys how to do a barbell shrug. Now, what shrugs are really used for is to work your track muscles. Help strengthen your neck. Right? So this is what we're going to be doing. Arms extended. All we're doing is lifting our shoulders up and back. We're not trying to pull them forward. We're trying to pull them up and back. Because that's what your tracks do. Up and back. Elevate your scapulars. Alright? So this is what we're looking for. Let me show you guys from the back. This is what it's going to look like. Following down. Up, hold a couple of seconds. Back down. Up, hold a couple seconds. Okay? Now, guys, it's another one of those exercises that I really believe to be moderate in terms of the way there's no real need to use three hundred pounds, four hundred pounds to get your tracks to work. I mean, just do more repetition. You'll be a lot safer. And you'll do less damage to your neck in the long run.

So let me show you how to do it. Got to hold the weight. We're holding it in front of us. Leaning on my legs. And all I'm going to do, again, is lift my shoulders up and back. Squeeze. I like to hold for a count of five. Four. Three. Two. One. Allow them to drop down. Good, pinch. All the way back. Five. Four. Three. Two. One. Slow on the way down again. Back up. And pinch. Five. Four. Three. Two. One. Slow on the way down. Well these barbell shrugs are mainly used to target your trapezius muscle. Right? Now when you target your trapezius muscle, you strengthen that. You also strengthen your neck, and that's something that a lot of us are going to want to do out there. So again, you don't need a thousand pounds to do it. Use a little bit lighter weight, go to higher reps.

And if you know what you're doing and you feel very comfortable doing it, by all means, do whatever you need to. But for the novices, for the people that are a little unsure about it, use a lighter weight. Up. Hold. Contract. You'll get a lot more work in a hold and contract. And then you let it down. Alright guys? So again, enjoy. Try it out. But be safe.

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33 comments
  1. max shin / January 16, 2013

    Steroids!? Go look up ronnie coleman, thats steroids. and there is nothing
    wrong with steroids, you still have to work extremely hard.

  2. isobamareallyosama1 / January 21, 2013

    you??? no amount of steroids will make you look like that

  3. aarshaar / June 20, 2013

    try doing that while hving an erection

  4. Samuel Gurung / July 15, 2013

    It would be a shame if you did not get some muscle and get stronger when
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  5. Prabesh Adhikari / July 15, 2013

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  6. Sunip Shrestha / July 17, 2013

    If you are looking to bulk up, you should look up on Google “Ripped X
    Beast”. They can guide you and help you get the body you deserve.

  7. Nathan Champion / August 10, 2013

    You’re a special kinda stupid. You can tell he’s natural. If he was on
    steroids, he wouldn’t be so lean.

  8. PixeliaDesigns / September 8, 2013

    Lean? I’m sure that Ronnie was lean on stage. You telling me he’s natty?

  9. SoSickWidit / March 31, 2014

    I used to just pull up and go back down but after pulling it back at the
    top and hold it like he said I really feel it in new places, good howcast

  10. Timothy Quiros / April 11, 2014

    I hate this exercise, always hit my nuts lol

    • Chombascuss / June 2, 2014

      HAHa me too ;D

    • victor abicalil / July 15, 2014

      Use an EZ bar to help with that. You can also do it with dumbells (dumbells
      on your side)

  11. Jonathan / April 24, 2014

    It’s funny how he’s teaching us how to shrug, but his traps barely pops
    out. 

    • Josh Sullivan / August 23, 2014

      Yeah, because every great weight lifting coach can lift crazy heavy
      weights…

    • Zee Dee / October 12, 2014

      It’s funny how you think someone needs to be a giant to know the proper
      technique to do a certain exercise.

  12. DrunkenDonkeyCircus / June 19, 2014

    I can’t do it, My dicks too big.

    • Luis Valle / November 5, 2014

      +Zee Dee or do it from the back

    • Zee Dee / November 5, 2014

      +Luis Valle I’ve heard that puts unneeded strain on the shoulder joint and
      can cause injury in the long term.

    • Luis Valle / November 12, 2014

      +Zee Dee​ yeah, but you more of the back shoulder when you do it. Every
      work out out strain on something I guess they all just have their pros and
      cons

    • Christopher Douglas / February 5, 2015

      Yeah, I just grew a goatee so I had something to rubber band the head to.

    • Blake Madsen / July 14, 2015

      It’s actually too small for the same reason why short hair is easier to
      spike.

  13. Miccollo / August 12, 2014

    I feel like I work my core, as I have to suck in to make sure I don’t hit
    myself in the balls. 

  14. Derik Ronald / November 5, 2014

    Don’t shrugs workout shoulders too? I’m confused.

  15. Garry S / February 8, 2015

    Could you do this in a smith machine if you lean forward a little? 

  16. Jason Neet / June 20, 2015

    I think this is a very obtainable natural physique, no steroids.

  17. DeliciousKremeDonuts / July 6, 2015

    Soo im not saying my dicks huge or anything cause its not, but it keeps
    getting in the way… Any advice?

  18. GreenAlexPower / November 27, 2015

    how many kgs is that barbell?

    • TheNorthFace715 / May 18, 2016

      +GreenAlexPower around 40-45kg

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