Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Barbell Shrug

BarbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Traps

Also forearms

You need

Barbell, Squat rack

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Shoulders straight up to your ears
  2. 2Pause at the top
  3. 3No rolling the shoulders

Most common mistake

Tiny bounces with too much weight.

Watch a demo

Good for

  • Easy to keep adding weight
A
For american football
#13 of 35
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
TransferGood
Injury protectionStrong
PracticalityExcellent

Bigger traps support the neck and shoulders in contact.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNordic CurlBodyweight
  • ANeck Curl & ExtensionOther
  • ABroad JumpBodyweight
  • ABarbell Back SquatBarbell

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