Barbell Seated Shrug

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Shoulders

Muscle Activation

Back · Trapezius

80%

Upper Back

20%

Equipment

Barbell Bench

Setup / Starting Position

Sit on a bench with your feet flat on the floor and your knees bent at a 90-degree angle.
Hold a barbell with an overhand grip (palms facing down), hands shoulder-width apart, and the barbell resting on your thighs.

Exercise Position

Shrug your shoulders upwards towards your ears, lifting the barbell as high as possible.
Squeeze your shoulder blades together at the top of the movement.

Form & Performance