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Trap Bar Shrug 10s · no sound

Trap Bar Shrug

Neutral grip shrug with a trap bar, loading the upper trapezius through straight scapular elevation.

Primary muscle
Traps
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the trap bar on rack safeties just below waist height and load it.
  2. Step inside the frame and take the handles with a neutral grip.
  3. Stand tall with a neutral spine and let the bar hang at arm's length.
  4. Lift your shoulders straight up toward your ears with the elbows kept straight.
  5. Hold the top for a beat and keep your head from pushing forward.
  6. Lower the shoulders under control to a full hang and repeat.

Common mistakes

  • Bending the elbows to help the bar up, which turns the shrug into a partial row.
  • Rolling the shoulders around the top, which stresses the joint without adding trap work.
  • Jerking the load with the hips and neck, which risks the neck for no extra tension.
  • Stopping short of a full hang, which cuts out the range where the traps lengthen.

Muscles worked

Primary
Traps
Secondary
Front Delts

Same movement, other equipment

Cable 30 Degree Shrug Beginner Cable 30 Degree Shrug Traps Cable Machine Dumbbell Seated Shrug Beginner Dumbbell Seated Shrug Traps Dumbbell Dumbbell Shrug Beginner Dumbbell Shrug Traps Dumbbell Kettlebell Shrug Beginner Kettlebell Shrug Traps Kettlebell

Similar exercises

Barbell Shrug Beginner Barbell Shrug Traps Barbell Barbell Behind The Back 30 Degree Shrug Beginner Barbell Behind The Back 30 Degree Shrug Traps Barbell Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Barbell Deadlift Intermediate Barbell Deadlift Abs Barbell Barbell Rack Pull Beginner Barbell Rack Pull Abs Barbell

Good to know

What muscles does the Trap Bar Shrug work?
Mainly the traps. It also works the front delts.
What equipment do you need for the Trap Bar Shrug?
It uses a barbell. Without it, the Cable 30 Degree Shrug and the Dumbbell Seated Shrug train the same muscles the same way.
Is the Trap Bar Shrug good for beginners?
GymVim rates it beginner.

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