Library / Traps
Barbell Power Shrug
Barbell · Isolation · Isolation
Traps ForearmsUpper Back Joint friendly
Default prescription & biomechanics
- Primary muscles
- Traps
- Secondary muscles
- Forearms, Upper Back
- Equipment
- Barbell
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Hold a barbell in front of your thighs using straps if grip limits your traps.
- Shrug straight upward and hold the peak for 1 to 2 seconds.
- Lower smoothly to a full stretch at the bottom.
Joint & safety considerations
No specific joint contraindications are flagged for Barbell Power Shrug. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Shrug | Cable swap | Cable |
| Kettlebell Shrug | Kettlebell swap | Kettlebell |
| Lever Shrug Plate Loaded | Machine swap | Machine |
| Plate Neck Crunch | Bodyweight swap | Bodyweight |
| Smith Back Shrug | Smith Machine swap | Smith Machine |
| Smith Shrug | Smith Machine swap | Smith Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.