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Barbell Shrug Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Unilateral Scapula Raise demonstration

Dumbbell Unilateral Scapula Raise
2
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
3
Barbell Overhead Squat demonstration

Barbell Overhead Squat
4
Shoulders Rotation demonstration

Shoulders Rotation
5
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
6
Barbell Power Snatch demonstration

Barbell Power Snatch
7
Barbell Clean and Jerk demonstration

Barbell Clean and Jerk
8
Barbell Wide Grip Upright Row demonstration

Barbell Wide Grip Upright Row
9
Barbell Power Snatch from Blocks demonstration

Barbell Power Snatch from Blocks
10
Ring Y Raise demonstration

Ring Y Raise
11
Barbell Power Clean from Blocks demonstration

Barbell Power Clean from Blocks
12
Kettlebell Upright Row demonstration

Kettlebell Upright Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Barbell Shrug trains

Primary Trapezius Upper Fibers

Secondary Deltoid Anterior Rhomboids

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