Trap Bar Shrug

Trap-bar variation: the neutral grip and load around the body change leverage without altering the main movement pattern.

• Isolation
• Barbell
• Beginner

How to do it

• Stand centered inside the bar and distribute pressure across the whole foot
• Secure the neutral grip before starting each repetition
• Keep shoulders and hips rising together

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

• Starting too far forward or backward inside the bar
• Losing trunk tension because the side grip feels easier

Muscles worked

Primary

• Traps

Alternatives

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