Barbell Seated Shrug
The barbell shrug from the end of a bench, the bar hanging in front of the shins; sitting takes the legs and the hips out of the lift.
How to do it
Setup
Seated on the end of a bench, leaning slightly forward, the bar hanging at arm's length in front of the shins.
Steps
- Lift the shoulders toward the ears, arms hanging straight.
- Squeeze the traps at the top for a beat.
- Let the bar sink back toward the shins slowly.
Common mistakes
Rocking the torso back to lift: the lean stays fixed; only the shoulders move. Bar dragging against the knees: sit so it hangs clear in front of the shins. Elbows bending to cheat the bar up: the arms stay straight all set.
Breathing
Exhale on the shrug, inhale lowering.
