How to Do the Clean Shrug

Beginner · Barbell · Targets Traps, Forearms, Shoulders

How to perform it

1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

Muscles worked

The Clean Shrug primarily targets your Traps, with support from your Forearms, Shoulders. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Clean Shrug slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.