Trap Bar Shrugs
Stand inside a loaded trap bar and grip the handles with a neutral grip. Stand fully upright with the bar at arms' length. Shrug your shoulders straight up toward your ears, pause briefly, and lower under control. The neutral grip allows heavier loading and a more comfortable position than a barbell.
BACK · PULL
How it is executed
- Stand inside a loaded trap bar and grip the handles with a neutral grip.
- Stand fully upright with the bar at arms' length.
- Shrug your shoulders straight up toward your ears, pause briefly, and lower under control.
- The neutral grip allows heavier loading and a more comfortable position than a barbell.
- Muscles worked
- Back
- Primary muscle
- Trapezius
- Equipment
- Trap bar
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Glossary and calculators
Double progressionDouble progression is the method where reps are increased inside a prescribed range first, and load only after.Effective setAn effective set is a working set taken close enough to failure to count toward training volume, in practice within the final three or four reps.Barbell plate calculatorWhat plates to load on the bar
