Trap Bar Shrug

Shrug with the trap bar: the neutral grip keeps the load at your sides.

• Isolation
• Barbell
• Beginner

How to do it

• Neutral grip on the handles, arms straight, bar at your sides
• Raise the shoulders straight up toward the ears
• Pause for 1 s at the top and lower under control to a stretch

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR

Tempo: Lift for 1 s, squeeze 1–2 s at the top, lower for 2–3 s

Common mistakes

• Rolling the shoulders in circles
• Bending the elbows to help the lift

Muscles worked

Primary

• Traps

Alternatives

• Barbell Shrug
• Shrug
• Upright Row
• Farmer's Carry