Barbell Shrug.

Make every rep count.

1. 01

   Set the rack safeties just below waist height so the bar starts at a safe, reachable level.

2. 02

   Step up to the bar with it in front of your thighs, feet about hip-width.

3. 03

   Hinge at the hips (soft knees), brace and inhale, then grip the bar double overhand just outside your legs.

4. 04

   Stand up tall and steady—neutral spine, ribs down, core tight. Let the bar hang with arms straight.

5. 05

   Shrug straight up by driving your shoulders toward your ears (don’t bend your elbows or roll your shoulders). Pause and squeeze your traps at the top.

6. 06

   Lower slowly under control back to the start, keeping your posture tall.

7. 07

   Repeat for the prescribed reps.