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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Back

Barbell Shrug

BarbellIsolationEasy to learn
Front
Back
Primary Secondary

Works

Traps

Also forearms

You need

Barbell, Squat rack

Squat rack / power rack setup →
How to do itPicture · 3 steps
  1. 1Shoulders straight up to your ears
  2. 2Pause at the top
  3. 3No rolling the shoulders

Most common mistake

Tiny bounces with too much weight.

Watch a demo
B
For back
#33 of 40
See the full list →
Research
59
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%5/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

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