Trap Bar Shrug
A shrug performed standing inside a hex or trap bar with neutral-grip handles at the sides. Keeps the load in line with the body for a comfortable, heavy trap exercise.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Forearm Flexors
- Rhomboids
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand inside a loaded trap bar set on blocks or in a rack, grip the handles and stand tall with arms straight.
Brace and keep the chest up.
Shrug the shoulders straight up toward the ears.
Pause at the top.
Lower slowly to a full stretch.
Breathing: Exhale as you shrug, inhale as you lower.
Coaching tips
Straight vertical path
Centred in the bar
Squeeze and hold
Common mistakes
Leaning forward
Rolling the shoulders
Bending the elbows
Safety notes
Lift and set down the bar with a neutral spine, bending the knees as needed.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.