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EZ-Bar Shrug
EZ-Bar shrug that targets upper and middle trapezius to build trap strength and mass for better posture and shoulder stability; performed standing with controlled elevation.
About Exercise
Equipment
EZ Bar, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps, Mid Traps
Forearms
5/10Flexors
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, grip EZ-bar overhand slightly wider than shoulders in front of thighs, arms fully extended, neutral spine.
- Elevate shoulders straight up toward ears by contracting traps.
- Hold contraction at top for 1-2 seconds.
- Lower shoulders slowly in control back to start.
- Keep arms straight throughout.
- Maintain neutral head position.
Coaching Tips
Form Cues
- Shoulders to ears
- Straight arms always
- Squeeze traps hard
- No rolling
- Chest up
Breathing
Exhale as you elevate shoulders; inhale as you lower.
Tempo
2-1-2
Range of Motion
Elevate shoulders fully to ears without rolling; depress to full stretch below shoulders without dropping bar.
Safety
Safety Notes
- Avoid if acute neck or shoulder pain
- Use collars on bar
- Prioritize form over weight
- No jerking motions
- Consult doctor for impingement history
Spotting
Not typically needed; use safety collars on bar for security.
Common Mistakes
- Rolling shoulders forward
- Bending elbows
- Using body momentum
- Dropping weight fast
- Head jutting forward
When to Avoid
- Acute shoulder impingement
- Neck strain history
- Lower back issues
Flexibility Needed
- Adequate shoulder elevation range
- Neutral spine mobility
Build Up First
- Basic grip strength
- Understanding of scapular control
Also known as
EZ Curl Bar Shrug, Cambered Bar Shrug, Trap Bar Shrug (EZ)
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