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August 2, 2021

Trap Exercise: Trap Bar Shrugs

Trap Muscle Exercise Example VideoPrimary Muscle


Secondary Muscle

Grip, Forearms, Hands

Equipment Needed

Trap Bar

Mechanics Type


Proper Exercise Technique

Stand in the trap bar and deadlift it to lockout and then shrug the weight up with your traps. Really contract the traps and try and bring the shoulders up to your ears. Also let the weight stretch your traps as this is what will cause the most growth. Huge traps lead to a huge squat.

Tips: Try to keep your arms straight so you don't cheat by using your biceps. Don't roll the shoulders, move straight up and down.

Trap Bar Shurgs Starting Position
Trap Bar shrugs

Trap Bar Shrugs Finish Position
Trap Bar shrugs

Trap Bar Shrugs Exercise Video


Trap Bar shrugs Exercise Video Free Example


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