5 Barbell Shrug Variations That Will Get You Yoked!

Are you looking for a new way to get yoked? Here, 5 Barbell Shrug Variations That Will Get You Yoked!  Barbell shrugs are a great way to build your traps and shoulders. Not only do barbell shrugs help build strength and muscle, but they can also be varied to keep your workouts fresh and exciting. This blog post will explore five barbell shrug variations that will help you get yoked in no time!


1) The conventional Barbell Shrug

The barbell shrug is one of the most effective and popular exercises used by men to build a massive upper back and increase shoulder strength. This exercise targets the trapezius muscles, which are responsible for the movement of the shoulder blades. The conventional barbell shrug involves standing with feet shoulder-width apart, gripping a barbell just slightly wider than shoulder width.

Begin by lifting the shoulders up and back towards the ears and then slowly lowering them back down. Repeat this motion for 10-15 reps, making sure to keep the core tight throughout the entire exercise. By focusing on proper form and squeezing your shoulder blades together at the top of the rep, you will be sure to reap the benefits of this amazing exercise.


2) The Behind the back Barbell Shrug

This barbell shrug variation is a great way to increase your grip strength and stability while also working your traps. To perform the behind-the-back barbell shrug, begin by standing with your feet slightly wider than hip-width apart. Hold a barbell behind you at arm’s length with your palms facing outward.

Keeping your shoulders down and back, raise your arms up as far as you can, squeezing your shoulder blades together and your traps at the top of the movement. Slowly lower the barbell back to the starting position and repeat for the desired number of repetitions.

This barbell shrug variation can be done with either an overhand or underhand grip depending on your comfort level. For an added challenge, try performing the behind-the-back barbell shrug while walking forward or backward.


3) The clean Barbell Shrug

One of the most effective barbell shrug variations for men looking to get yoked is the clean Barbell Shrug. This exercise requires you to bring the barbell up from the floor and move it toward your shoulders. It is important to keep your arms straight and your back straight throughout this exercise.

The exercise begins by bringing the barbell from the floor into a rack or power cage. You then take a grip that is slightly wider than shoulder width and push the barbell off the rack or power cage, bringing it in front of your body. From here, you should remain in an upright posture with your arms straight and begin to shrug your shoulders up towards your ears. As you do this, make sure to keep your core tight and contract your shoulder blades together as far as possible.

At the top of the movement, you should feel a contraction in your upper back muscles as you squeeze your shoulder blades together. Lower the barbell slowly while maintaining control and keeping your core engaged throughout the entire exercise. This variation of the barbell shrug will help to strengthen your upper back muscles, helping to get you yoked!


4) The high-pull Barbell Shrug

The high-pull Barbell Shrug is a great exercise to target your traps and back muscles. The high-pull Barbell Shrug is performed by standing up with a barbell in your hands, palms facing up. Keeping your arms straight, lift the barbell up to chest height. Your arms should be extended in front of you and the barbell should be parallel to the ground.

Next, pull the barbell up and outwards towards your head, so that the barbell is slightly above the height of your head. To complete the movement, shrug your shoulders upwards and down again. Make sure you are keeping your arms straight during the entire movement. This will ensure that you are targeting your traps and back muscles correctly.

By performing this variation of the Barbell Shrug, you can expect to build muscle mass and strength in your traps and back muscles. This exercise is especially beneficial for athletes looking to improve their performance in sports such as weightlifting and powerlifting. As always, ensure proper form when performing any exercise to get the best results and prevent any potential injuries.


5) The snatch grip Barbell Shrug

In my article, (5 Barbell Shrug Variations That Will Get You Yoked!) I will show you the snatch grip Barbell Shrug. The snatch grip Barbell Shrug is an incredibly effective exercise for building strength and size in the upper back and traps. This variation is a great way to target specific muscle groups, as the grip allows you to utilize heavier weights while keeping the shoulders engaged.

To perform the snatch grip Barbell Shrug, begin by grasping a barbell with your hands slightly wider than shoulder-width apart. Your arms should be straight and your elbows slightly bent. Keep your chest up and your spine neutral throughout the entire movement.

Initiate the shrug by elevating your shoulders towards the ceiling, driving your shoulder blades together in the process. Squeeze your shoulder blades together at the top of the movement for a moment before slowly returning to the starting position. Remember to keep your chin tucked throughout the entire movement to help protect your neck from any strain or injury.

The snatch grip Barbell Shrug is an effective exercise for building size and strength in the upper back and traps. Make sure to use good form while performing this exercise to ensure you get the most out of it!


6) Laying Barbell Shrug

Laying Barbell Shrugs are one of the most powerful barbell shrug variations for targeting your traps and helping you build mass. To perform this exercise, begin by lying on a flat bench with a barbell in front of you. Grip the barbell with an overhand grip with your hands just beyond shoulder-width apart.

With your arms extended, lift the barbell up until your elbows are slightly bent and your shoulders are shrugged. Hold the shrug at the top position for a few seconds, and then slowly lower the barbell back down to the starting position. This is one repetition.

Make sure to keep your arms straight throughout the entire motion and to control the weight as you raise and lower it. For best results, perform three sets of 10-12 repetitions. Laying Barbell Shrugs are great for building mass in your traps, shoulders, and upper back muscles.

7)  Haney Barbell Shrugs

This variation of the barbell shrug is a more advanced move that is best for experienced lifters. This variation was made famous by legendary bodybuilder, Lee Haney. To do this exercise, you will need to use a double-overhand grip with your palms facing inward.

Start by standing up straight with your feet shoulder-width apart and the barbell resting against your thighs. Keep your back straight, chest up, and core tight. Now, shrug your shoulders up as high as you can while keeping your arms straight.

Pause at the top of the movement, and then lower the weight back down in a controlled manner. It’s important to focus on engaging your upper traps during this exercise, as that is what will help you build muscle and strength. Do 3-4 sets of 8-10 reps of Haney Barbell Shrugs for best results.



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