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Traps and neck

Trap Bar Shrug

The Trap Bar Shrug is a strength exercise with a trap bar for your traps. Share of the load in the Zulta muscle model: upper traps 68%, mid traps 12% and forearm flexors 8%.

Also known as: hex bar shrug

Level: BeginnerEquipment: Trap barSingle-joint (isolation)

How to do it

  1. Load a trap bar and step into the middle of it.
  2. Hinge down, grip the high or low handles and stand up with a flat back.
  3. Stand tall with the arms straight at the sides.
  4. Shrug the shoulders straight up toward the ears and hold briefly.
  5. Lower the shoulders slowly, then set the bar down with a hinge after the last rep.

Tips

  • The handles at your sides let the shoulders move straight up without a bar in front.
  • Stand in the centre so the bar stays balanced.
  • Use straps for heavy sets if grip is the limit.

Common mistakes

  • Standing off-centre so the bar tips forward or back.
  • Bending the elbows to pull the bar.
  • Lifting the bar off the floor with a rounded back.

Muscles worked by the Trap Bar Shrug

  • Upper traps Primary68%
  • Mid traps Secondary12%
  • Forearm flexors Minor8%
  • Side delts Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%
  • Rhomboids Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Trap Bar Shrug alternatives

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Trap Bar Shrug work?

Mainly the upper traps. The mid traps assist.

Is the Trap Bar Shrug good for beginners?

Yes. The Trap Bar Shrug is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Trap Bar Shrug?

For example the Cable Shrug, Dumbbell Shrug and Dumbbell Shrug (Seated). They train mostly the same muscles, some with different equipment.

How do you make the Trap Bar Shrug harder?

Add weight or reps, or move on to the Power Shrug and Rack Pull Shrug.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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