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Last updated February 2, 2026
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shoulderslatslower backteres majortrapezius
Shrug (Trap Bar)
Stand inside a trap bar and grip the handles. Shrug your shoulders straight up towards your ears. The neutral grip allows you to go heavy comfortably.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
upper traps
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
trap bar
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, with the trap bar positioned on the ground in front of you.
- Ensure the trap bar is evenly loaded with weights, if applicable.
- Step 2Position Your Feet
- Step inside the trap bar, positioning your feet shoulder-width apart.
- Align your feet with the handles of the trap bar.
- Step 3Bend Your Knees
- Bend your knees slightly and hinge at your hips to lower your body towards the handles.
- Keep your back straight and chest up as you prepare to grip the handles.
- Step 4Grip the Handles
- Reach down and grasp the handles of the trap bar with both hands, ensuring a firm grip.
- Your hands should be positioned at shoulder-width apart.
- Step 5Engage Your Core
- Engage your core muscles to stabilize your body.
- Keep your shoulders back and down, avoiding any rounding of the back.
- Step 6Lift the Bar
- Push through your heels and stand up straight, lifting the trap bar while keeping it close to your body.
- Fully extend your hips and knees at the top of the movement, squeezing your traps.
- Step 7Lower the Bar
- Lower the trap bar back to the ground by bending your hips and knees, maintaining control.
- Ensure your back remains straight and your core is engaged throughout the descent.
- Step 8Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form with each lift.
- Step 9Finish the Exercise
- After completing your reps, carefully set the trap bar down on the ground.
- Stand upright and take a moment to ensure your body is stable before moving away.