{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Silverback Shrug",
      "kind": "common"
    },
    {
      "text": "Barbell Bent-Over Shrug",
      "kind": "common"
    },
    {
      "text": "Bent-Over Barbell Shrug",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "levator-scapulae",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "hamstrings",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "elevation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "hinge"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "strap"
    ],
    "required": [
      [
        "barbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1925"
  },
  "id": "oec:barbell-silverback-shrug",
  "instructions": {
    "setup": [
      "Stand with feet shoulder-width apart, gripping a loaded barbell with a pronated, slightly wider than shoulder-width grip.",
      "Hinge at the hips with a slight bend in the knees, leaning your torso forward roughly 45 to 60 degrees while keeping your spine neutral and braced.",
      "Let the barbell hang straight down from your shoulders with arms fully extended."
    ],
    "steps": [
      "Initiate the movement by retracting and elevating your shoulder blades, pulling them together and slightly up toward your ears.",
      "Pause briefly at the top to emphasize peak contraction in the mid and upper back without bending your elbows.",
      "Lower the barbell under control, allowing your scapulae to fully protract and stretch at the bottom before beginning the next repetition."
    ],
    "breathing": "Exhale as you shrug your shoulder blades together and inhale as you lower the weight back to the full stretch.",
    "cues": [
      "Pinch the shoulder blades together and slightly up.",
      "Keep the elbows locked straight.",
      "Maintain a rigid torso angle throughout."
    ],
    "common_faults": [
      {
        "fault": "Bending the elbows to turn the shrug into a row.",
        "correction": "Keep your arms completely straight and focus all effort on moving the shoulder blades."
      },
      {
        "fault": "Using hip drive or bouncing the torso to heave the weight.",
        "correction": "Lock your lower body into a static hip hinge and move only your shoulder blades."
      },
      {
        "fault": "Rounding the lumbar spine under load.",
        "correction": "Brace your core, push your hips back, and keep your chest proud to maintain a neutral spine."
      }
    ],
    "safety": {
      "precautions": [
        "Use lifting straps if grip fatigues before the upper back.",
        "Avoid using excessive loads that compromise lower back neutrality."
      ],
      "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 Silverback Shrug",
  "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: Barbell Silverback Shrug",
        "url": "https://wger.de/en/exercise/1925/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-kelso-shrug"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A bent-over shrug variation that targets the upper back and trapezius by retracting and elevating the scapulae from a hip-hinge position."
}