Trap Bar Shrug
Build a stronger upper back with the Trap Bar Shrug! Target your traps and improve your posture with this effective exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand inside the center of a trap bar (hex bar) with feet shoulder-width apart.
2. Bend at your knees and hips to lower down and grip the handles of the trap bar with a neutral grip (palms facing toward the body).
3. Straighten your hips and knees to lift the bar off the ground, standing upright. This is the starting position.
4. Keep your arms straight and your back neutral (avoid arching or rounding).
5. Shrug your shoulders upward, trying to bring your shoulders as close to your ears as possible, contracting your trapezius muscles.
6. Pause and squeeze at the top of the movement.
7. Lower your shoulders back to the starting position, controlling the weight.
8. Repeat for the desired number of repetitions.
Make sure to keep the movement controlled, especially when lowering the weights, to avoid injury. Additionally, it's important not to rotate or roll your shoulders as this can place unnecessary stress on the shoulder joints.
---