Trap Bar Shrug
Trains the traps, with help from the upper back. You need a barbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Trap Bar Shrug
- Stand in the center of a trap bar with your feet shoulder-width apart. Bend your knees and hips to lower your body, and grasp the handles of the trap bar with a neutral grip (palms facing in).
- Stand up straight with the trap bar at arm's length by your sides, keeping your core engaged and back straight.
- Lift your shoulders towards your ears, squeezing your traps at the top of the movement.
- Slowly lower your shoulders back to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Breathe steadily: exhale as you shrug your shoulders and inhale as you lower them.
- Keep your neck relaxed and avoid straining it during the movement.
- Ensure your back remains straight and avoid leaning forward or backward.
Muscles worked
What Trap Bar Shrug trains
In the programs
None of our programs use the Trap Bar Shrug
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a traps exercise that is, there are 2 on the Traps page.
Substitutes
Swap Trap Bar Shrug for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Trap Bar Shrug for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.