Muscle Building: Compound Exercise - Barbell Shrug

Stand erect with your feet approx shoulder width and you spine in its neutral (slightly arched) position. Look directly forward, keeping your shoulders back and your chest out. Grasp a barbell overhand with your hands slightly wider than shoulder width, arms extended so that the bar rests against your thighs. Inhale and raise your shoulders as high as possible, exhaling as you reach the top. Don't bend your elbows as you raise your shoulders.

After reaching the uppermost position, hold for 1-2 seconds to maximize the contraction before dropping your shoulders under control to the start position. Be sure to maintain good posture as you exucute the shrug: Keep your shoulders back as much as possible and your chest out as you raise your shoulders.