{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "shrug",
      "kind": "common"
    },
    {
      "text": "barbell shrugs",
      "kind": "common"
    },
    {
      "text": "standing barbell shrug",
      "kind": "common"
    },
    {
      "text": "Shrugs, Barbells",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "levator-scapulae",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "depression"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "pull"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "power-rack",
      "squat-rack",
      "strap"
    ],
    "required": [
      [
        "barbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "571"
  },
  "id": "oec:barbell-shrug",
  "instructions": {
    "setup": [
      "Stand upright holding a loaded barbell with a double-overhand grip just outside your thighs.",
      "Position your feet hip-width apart, soften your knees slightly, and keep your chest tall with a neutral spine."
    ],
    "steps": [
      "Keeping your arms fully extended, elevate your shoulders straight up toward your ears as high as possible.",
      "Pause briefly at the top of the contraction, squeezing your upper traps.",
      "Lower the barbell under control back to the starting position until you feel a deep stretch in your traps."
    ],
    "breathing": "Inhale before initiating the lift and exhale as you reach peak elevation or as you lower the bar.",
    "cues": [
      "Shrug straight up toward your ears.",
      "Keep your arms straight like ropes.",
      "Pause and squeeze at the peak."
    ],
    "common_faults": [
      {
        "fault": "Rolling the shoulders backward or forward at the top of the movement.",
        "correction": "Move strictly up and down in a vertical plane to protect the glenohumeral joint and neck."
      },
      {
        "fault": "Bending the elbows to lift the barbell higher.",
        "correction": "Keep your arms locked straight and allow only the scapulae to elevate the weight."
      },
      {
        "fault": "Using excessive leg drive or bouncing to heave the weight up.",
        "correction": "Maintain a strict, stationary stance and select a load you can lift using only your traps."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid craning your neck forward during heavy sets to reduce cervical strain.",
        "Consider using lifting straps if grip fatigue limits upper trap recruitment."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Shrug",
  "previous_ids": [
    "oec:shrugs-barbells"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Shrugs, Barbells",
        "url": "https://wger.de/en/exercise/571/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-shrug"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-shrug"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-shrug-in"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise that builds the upper trapezius and neck musculature by elevating the shoulder blades against a barbell held in front of the body."
}