Barbell Silverback Shrug

  1. Stand with your feet shoulder width apart holding the Barbell with both hands in front just past shoulder width.
  2. Bend forward at the hips with a slight bend in your knees, keeping your back straight.
  3. Engage your shoulder blades, as if you are trying to touch them together.
  4. Release the shrug.
Grips Overhand, Mixed
Mechanic Isolation
Force Pull
Difficulty Intermediate

Barbell Silverback Shrug: A Comprehensive Guide


  • Start by selecting a barbell that is the appropriate weight for your fitness level and strength
  • Load the barbell with weight plates, making sure to secure them onto the barbell with collars
  • Stand in front of the barbell, with your feet shoulder-width apart and your knees slightly bent
  • Grasp the barbell with an overhand grip, making sure that your hands are slightly wider than shoulder-width apart
  • Position the barbell in front of your thighs, with your arms extended and your shoulders relaxed

How to Perform

  • Inhale and lift the barbell up towards your chest, keeping your arms extended and your shoulders relaxed
  • Exhale and shrug your shoulders upwards, towards your ears
  • Pause for a moment at the top of the movement, holding the barbell and your shoulders in position
  • Inhale and lower the barbell back down to the starting position, keeping your arms extended and your shoulders relaxed
  • Repeat for the desired number of repetitions


  • Make sure to keep your focus on shrugging your shoulders upwards, rather than lifting the barbell
  • Avoid using your arms to pull the barbell upwards, as this can place unnecessary stress on your back and neck
  • Keep your chin tucked in, to maintain good posture and prevent straining your neck
  • Make sure to keep your shoulders relaxed and your arms extended throughout the entire movement

Things to Avoid

  • Avoid rounding your back or hunching your shoulders, as this can put unnecessary strain on your back and neck
  • Avoid twisting or rotating your arms, as this can cause the barbell to become unevenly balanced and increase your risk of injury
  • Avoid using too much weight, as this can cause you to lose proper form and increase your risk of injury