Stand inside a trap (hex) bar and lift your shoulders straight up toward your ears while holding the handles; this movement primarily works the upper trapezius.
How to do the Trap Bar Shrug#
- Step inside the trap bar and place your feet about hip-width apart with a slight bend in the knees.
- Grip the handles firmly with your arms fully extended and chest upright.
- Hold a neutral spine and keep your neck relaxed and aligned.
- Shrug your shoulders straight up toward your ears in a slow, controlled motion.
- Pause briefly at the top, then lower your shoulders back to the starting position under control and repeat.
Muscles worked#
- Primary: Traps (Trapezius)
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Rolling the shoulders in a circular motion.
- Bending the elbows and pulling with the arms.
- Using torso momentum or leg drive to yank the weight up.
- Dropping the shoulders too quickly on the descent.
- Allowing the neck to jut forward.
