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Traps Neck · Intermediate

Trap Bar Shrug

Loaded trap-bar shrug training controlled scapular elevation and grip strength.

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Exercise overview

Training details

Traps NeckForearms

Equipment

Trap Bar

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand inside the trap bar and lift it to full standing with the handles at arm's length.
  2. 02Keep the elbows straight, chest tall, and head in a neutral position.
  3. 03Elevate both shoulders straight upward toward the ears without bending the elbows.
  4. 04Pause briefly at the top without rolling the shoulders forward or backward.
  5. 05Lower the shoulders fully under control and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Shrug

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Alternatives

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