Step by step instructions, muscle activation and variants for the Barbell Wide Shrug.
The barbell wide shrug targets the upper trapezius muscles using a wider-than-shoulder-width overhand grip on a straight barbell. The wide grip shifts the stress slightly outward along the trapezius compared to a standard-width shrug.
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The Barbell Wide Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.