Movement overview

Trap Bar Shrugs are an exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.

Step-by-step cues

1. Stand inside the trap bar with your feet shoulder-width apart.
2. Bend your knees slightly and grasp the handles with a neutral grip.
3. Keep your back straight and chest up as you stand tall with the trap bar.
4. Engage your core and pull your shoulders up towards your ears in a shrugging motion.
5. Hold the contraction at the top for a moment, then slowly lower your shoulders back down.
6. Repeat for the desired number of repetitions.

Technical tips

• Focus on lifting with your shoulders rather than using momentum.
• Keep your elbows slightly bent but fixed throughout the movement.
• Avoid rolling your shoulders; lift them straight up and down.
• Maintain a neutral spine to prevent lower back strain.
• Exhale as you lift your shoulders and inhale as you lower them.
• Start with a lighter weight to ensure proper form before increasing resistance.