ShouldersBarbellbeginner
Barbell shrug
Secondary: Back
Strength
6–8
reps · long rest
Hypertrophy
8–15
reps · 60–90s rest
Endurance
15–20
reps · short rest
Form cues
- Stand tall, arms long, elevate the shoulders toward the ears.
- Pause and lower slowly.
- No need to roll the shoulders in a circle.
Common mistakes
- Rolling the shoulders
- Bending the elbows
- Using a jerking hip drive