Clean Shrug
How to do the Clean Shrug with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Traps
Forearms, Shoulders
Barbell
How to do the Clean Shrug
- 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.
Log it, see it on your body.
Every Clean Shrug set you log feeds Ascend's anatomy heatmap, so your traps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More traps exercises
Clean Shrug: common questions
What muscles does the Clean Shrug work?
The Clean Shrug primarily works the Traps. It also recruits the Forearms and Shoulders as supporting muscles.
Is the Clean Shrug suitable for beginners?
Yes. The Clean Shrug is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Clean Shrug?
To do the Clean Shrug you'll need a barbell.
Is the Clean Shrug a compound or isolation exercise?
The Clean Shrug is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Clean Shrug with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Clean Shrug sets, free.
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