Trap Bar Shrug
Auto DetectedA vertical pulling movement utilizing the trap bar to isolate the upper and middle trapezius. This exercise is highly effective for building mass and strength in the upper back and neck.
About Exercise
Equipment
Trap Bar, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps, Mid Traps
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for high-rep hypertrophy sets.
How to Perform
Load the trap bar and stand inside the frame, grasping the handles firmly with an overhand grip. Stand tall with a neutral spine, chest up, and arms extended fully.
- Initiate the movement by shrugging your shoulders straight up toward your ears as high as possible.
- Squeeze the trapezius muscles hard at the peak of the upward movement.
- Slowly and with control, lower the trap bar back down to the starting position.
- Keep your arms straight and your torso stable throughout the lift, avoiding any leaning.
Coaching Tips
Form Cues
- Shrug straight up
- Squeeze hard at the top
- Control the descent
- Keep arms straight
Breathing
Inhale deeply and brace your core before lifting; exhale as you shrug the bar upward toward the ceiling.
Tempo
2-1-1
Range of Motion
Elevate the shoulders fully until the traps are maximally contracted; lower the shoulders completely without relaxing the grip.
Safety
Safety Notes
- Ensure your grip is secure before initiating the movement.
- Avoid heavy loads if you have a history of neck or upper back issues.
- Maintain a neutral head and neck position.
Spotting
Not recommended; use lighter weight or lower the weight immediately if unable to complete the rep.
Common Mistakes
- Rolling the shoulders forward or backward
- Using excessive momentum to lift the weight
- Failing to achieve full shoulder elevation
- Allowing the head to jut forward
When to Avoid
- Acute shoulder impingement or pain
- Severe cervical spine instability
Flexibility Needed
- Adequate grip strength
Build Up First
- Ability to maintain a neutral spinal position under load
Also known as
Hex Bar Shrug, Trap Shrugs
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