Shrug (Trap Bar)

An isolation exercise targeting the traps muscles where you stand inside the trap bar and shrug your shoulders upward against the weight.

Instructions

1. Stand in the center of the trap bar with feet hip-width apart.
2. Grip both handles with a neutral grip, arms at your sides.
3. Keep your core engaged and shoulders retracted.
4. Shrug your shoulders upward toward your ears, contracting your trap muscles.
5. Hold the top position briefly while squeezing the traps.
6. Lower your shoulders back down under control.
7. Repeat for the desired number of repetitions.

Tips

• Focus on the upward shrugging motion; avoid using excessive arm movement.
• The neutral grip is more natural and comfortable than holding a barbell.
• Use controlled movements and avoid excessive momentum or bouncing.
• Higher reps often work well for trap development, as they respond to volume.
• This exercise is excellent for building trap strength and improving posture.