Eccentryx / Exercise Atlas / pull
Barbell shrug
Bar at hip crease, straight arms, shrug straight up — no rolling.
Muscles
- Primary
- traps
- Supporting
- None listed
Mechanics
- Pattern
- scapular control
- Equipment
- barbell
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Upper traps lift the bar while arms stay passive throughout.
- Progression
- Hold 2 s at the top; add load only when hold is controlled.
- Regression
- DB shrug if bar path or grip limits the movement.
Watch for
- Rolling the shoulders forward — adds no trap recruitment, stresses AC joint
- Using straps before grip is tested
- Partial reps at too heavy a load
Substitutions
- DB shrug
- Cable shrug
- Hammer Strength shrug