Trap-Bar Shrug
Build a stronger upper back with the Trap Bar Shrug! Target your traps and improve your posture with this effective exercise.
The Trap-Bar Shrug is a compound exercise that mainly works the traps, with help from the forearms. You'll need: trap bar or weight plates.
Required Equipment
Trap-Bar Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Secondary
Inner Forearm (wrist flexors)
Trap-Bar Shrug Variations and Alternatives
How to do the Trap-Bar Shrug
Stand inside the center of a trap bar (hex bar) with feet shoulder-width apart.
Bend at your knees and hips to lower down and grip the handles of the trap bar with a neutral grip (palms facing toward the body).
Straighten your hips and knees to lift the bar off the ground, standing upright. This is the starting position.
Keep your arms straight and your back neutral (avoid arching or rounding).
Shrug your shoulders upward, trying to bring your shoulders as close to your ears as possible, contracting your trapezius muscles.
Pause and squeeze at the top of the movement.
Lower your shoulders back to the starting position, controlling the weight.
Repeat for the desired number of repetitions.
Make sure to keep the movement controlled, especially when lowering the weights, to avoid injury. Additionally, it's important not to rotate or roll your shoulders as this can place unnecessary stress on the shoulder joints.
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Trap-Bar Shrug FAQs
What muscles does the Trap-Bar Shrug work?
The Trap-Bar Shrug mainly works the traps, with help from the forearms. The main muscles are the trapezius.
What equipment do you need for the Trap-Bar Shrug?
Trap bar or weight plates.
Is the Trap-Bar Shrug a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Trap-Bar Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Trap-Bar Shrug variations and alternatives?
Similar exercises include the Band Shrug, Barbell Behind-Back Shrug, Barbell Decline Shrug and Barbell Overhead Shrug.
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