Discover our app:

Trap Bar Shrug

If you're looking to enhance your shoulder and upper trap development, the trap bar shrug is an excellent exercise to incorporate. This lift strengthens your trapezius muscles and improves your grip strength and overall posture, adding versatility to your routine.

This guide will delve into the key benefits of performing trap bar shrugs. Additionally, we'll present a detailed walkthrough on executing the exercise correctly. Finally, you'll find expert tips to help you maximize effectiveness and ensure safety while performing this exercise.

How To Do

  1. Choose an appropriate trap bar for your strength level. Ensure the weight plates are securely fastened before starting.
  2. Step into the center of the trap bar with your feet shoulder-width apart. Position the bar centered over your feet.
  3. Bend at your hips and knees while keeping your back straight, then grip the handles of the trap bar firmly with both hands. Your palms should face your body.
  4. Engage your core and straighten your back. Stand in an upright position with the trap bar at your sides with your arms fully extended.
  5. Pull your shoulders back and down to ensure they stay in a safe and stable position.
  6. Inhale deeply and raise your shoulders straight up towards your ears, focusing on using your trapezius muscles to lift the trap bar.
  7. Hold the top position for a brief moment, ensuring you maintain a controlled motion and that your body remains straight and stable.
  8. Exhale slowly as you lower your shoulders back down to the starting position, maintaining control and avoiding any jerky movements.
  9. Repeat for the desired number of repetitions, ensuring each rep is controlled and maintains proper form throughout the exercise.

Fitness made for you

PT-designed routines and recipes.
Get real results without the high price tag.

Explore Now

Tips From Expert

  • Avoid using excessive weight that forces you to rely on momentum; perform the movement slowly and under control.
  • Keep your elbows slightly bent to prevent added stress on your elbow joints.
  • Engage your core muscles to support your lower back and maintain proper posture.
  • Make sure your shoulders remain pulled back and down to minimize the risk of shoulder injuries.
  • Maintain a neutral spine and avoid rounding your back to protect your lower spine.
  • Do not shrug your shoulders too high, as exaggerating the movement can lead to neck strain.

Optimal Sets and Reps

The trap bar shoulder shrug builds trapezius muscle strength and improves shoulder stability. Adjust your sets and reps based on your fitness objectives to maximize the exercise's benefits.

Training Type Sets Reps
Strength Training 3–5 1–5
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–3
Optimal Sets & Reps of Trap Bar Shrug

How to Put in Your Workout Split

The trap bar shrug is a highly effective exercise that mainly targets the trapezius muscles, contributing to better shoulder and upper back development. Including this exercise in your routine can enhance your posture, prevent neck pain, and improve overall upper body strength.

There are several options for programming trap bar shoulder shrugs into your workout split:

  • Full-Body Split — Incorporate the trap bar shoulder shrug into a full-body routine to ensure balanced muscle activation. Perform compound movements such as deadlifts, presses, and rows first, then add the shrugs at the end of your workout.
  • Upper-Body Split — If you're focusing on an upper-body routine, include the trap bar shoulder shrug alongside exercises such as the shoulder press, bench press, and bent-over rows. Arms and shoulders workouts like these ensure your upper traps are adequately worked.
  • Pull Day — On your pull days, which focus on back and biceps muscles, integrate the trap bar shoulder shrug with barbell arm workouts such as pull-ups, barbell rows, and bicep curls. This combination allows for efficient upper-body pulling muscle engagement.
  • Shoulders — Dedicate a session specifically to shoulder and upper back exercises. Combine this exercise with movements like the overhead press, lateral raises, and face pulls to ensure a complete shoulder workout.

Primary Muscle Groups

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Upper Trapezius

The upper trapezius is located at the top of your back and shoulders. It extends from the base of the skull, down your neck, and attaches to the collarbone and shoulder blade. It is one of the three parts of the trapezius muscle, alongside the middle and lower trapezius.

During a trap bar shrug, the upper trapezius is the primary muscle responsible for lifting the shoulders, which is the primary motion in this exercise. This involves lifting the shoulders towards the ears and engaging the upper trapezius intensively. 

The muscle activation rate of the upper trapezius in this exercise is quite high at an average of 102%. This makes it one of the most effective exercises for isolating and strengthening the upper trapezius.

Strengthening the upper trapezius with trap bar shoulder shrugs is essential for improving shoulder and neck stability.  This helps to enhance posture and reduces the risk of shoulder injuries. This exercise also helps alleviate tension and stiffness that commonly accumulate in the trapezius region.

Secondary Muscle Groups

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Wrist Flexors

The wrist flexors are a group of muscles located on the front side of the forearm. These muscles originate from the arm and extend down to the bones of the hand. They play a crucial role in bending the wrist and fingers.

During a trap bar shrug, the wrist flexors are engaged to maintain a firm and stable grip on the trap bar. This grip strength is essential for ensuring proper control and stability of the bar throughout the movement. The involvement of the wrist flexors is significant for maintaining proper form and preventing the bar from slipping.

The muscle activation rate of the wrist flexors is notable with this exercise.  This is because a strong grip is required to effectively perform and hold the weight of the trap bar. Therefore, this exercise contributes to overall forearm strength and endurance. 

Wrist Extensors

The wrist extensors are a group of muscles located on the posterior (back) side of the forearm. These muscles originate from the outside part of the humerus and extend down to the bones of the hand. They play a crucial role in extending the wrist and fingers.

During a trap bar shrug, the wrist extensors are indirectly engaged to maintain a neutral wrist position. They work with the wrist flexors to ensure that the wrists do not overly flex or extend during this exercise.

The muscle activation rate of the wrist extensors in this exercise is modest, yet significant. Effective engagement of the wrist extensors adds to overall grip strength and stability. This contributes to a more controlled and efficient execution of the trap bar shrug.

Equipment

Trap Bar

Barbell

This is a versatile type of barbell that helps with deadlifting training and trap exercises. Ensure you lift with a neutral spine and keep your chest up.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Cable Face Pull

Cable Crossover Reverse Fly

Rear Delt Fly Machine

Barbell Shrug

Dumbbell Shrug

Seated Wide-Grip Cable Row

Incline Dumbbell Row

Single Arm T Bar Row

Barbell Seal Row

Shoulder Rolls

Who Should Do?

Beginners

Beginners will find trap bar shrugs useful for building upper body strength. The trap bar provides a more natural grip than a traditional barbell. Reduced wrist strain makes it easier for beginners to focus on proper form. 

This exercise aids in developing a strong foundation for future strength training. It is also easy to incorporate into full-body or upper-body routines. 

Athletes

Athletes will benefit from trap bar shrugs as they enhance upper-body strength and shoulder stability. Improved trapezius strength contributes to better performance in sports requiring strong upper bodies. The exercise helps prevent injuries by strengthening the neck and shoulder region. 

Enhanced grip strength is crucial for athletes in sports such as rugby, judo, and wrestling. Regular incorporation of this exercise ensures balanced muscular development. It aids in improving overall posture and reducing the risk of upper body injuries. 

Bodybuilders And Fitness Enthusiasts

For bodybuilders, trap bar shrugs target the trapezius for wider and more defined shoulders. This is especially true if the arms are 30 degrees out to the side (abducted). This exercise contributes to a balanced and muscular upper back. Enhanced upper traps improve overall aesthetics and symmetry. 

The trap bar shrug fits seamlessly into shoulder-focused routines. The trap bar allows for heavier lifts with better wrist support. This exercise can be varied in sets and reps for continual progress. Improved grip strength also supports other heavy lifts. 

Who Should Not Do?

Individuals With Shoulder Injuries

People with existing shoulder injuries may consider not doing trap bar shrugs to prevent their condition from getting worse. Shoulder pain is common and present in about 16% of the population on average. Performing shrugs can lead to further inflammation or tears in shoulder muscles. 

It’s crucial to allow the shoulder ample time to heal. Rehabilitative exercises recommended by healthcare providers are safer alternatives. Reduced range of motion due to injury can also affect exercise execution. It’s recommended to consult a healthcare professional before attempting a new exercise program when injured.

People With Limited Mobility

Those with restricted shoulder or neck mobility may consider not performing trap bar shrugs due to increased discomfort. Limited range of motion can make the exercise difficult and unsafe. Performing shrugs without full mobility may lead to compensatory movements, causing further injury. 

A lack of flexibility can result in poor form and posture. In turn, this can strain muscles and joints, possibly making mobility issues worse. It’s better to focus on flexibility and mobility issues first before progressing to this exercise.

Individuals With Lower Back Issues

People with chronic lower back problems may find that the trap bar shrugs may worsen their condition. Although lower back issues do not alter the lifting technique, the added load can put stress on the lower back, especially when lifting the bar from the floor. Poor lifting form during shrugs can potentially flair up back issues. 

Individuals with back pain need to focus on core strengthening exercises. Strengthening the core can help support the lower back. Once these issues have been addressed, you can integrate this exercise using light weights.

Benefits Of The Trap Bar Shrug

Builds Grip Strength

Trap bar shrugs build grip strength by requiring the hands to maintain a firm hold on the bar throughout the movement. Exercises involving sustained grip significantly improve muscular strength and endurance in the hands and forearms.

Improves Arm And Shoulder Mobility 

This exercise enhances arm and shoulder mobility by engaging the trapezius muscles and allowing a full range of motion in shoulder elevation and retraction. Regular practice increases flexibility and joint range. This is because dynamic resistance training improves functional capacity and mobility in the upper extremities.

Reduces Risk Of Back Pain 

Trap bar shrugs can reduce the risk of back pain by promoting proper posture and strengthening the upper back muscles. Stronger trapezius and upper back muscles help maintain spinal alignment, as exercises enhancing back muscle endurance help reduce back pain.

Frequently Asked Questions

Are trap bar shrugs good?

Yes, trap bar shrugs are effective for building trapezius strength, improving grip, and enhancing shoulder stability. This then contributes to better posture and overall upper body strength.

What happens if you do trap bar shrugs daily?

Doing trap bar shrugs daily can lead to overtraining, muscle fatigue, and potential injury. It’s best to allow rest days for muscle recovery and optimal growth.

What muscles do trap bar shrugs work?

Trap bar shrugs primarily target the upper trapezius muscles and they also engage the deltoids, rhomboids, and grip muscles in the forearms.

Do shrugs build big shoulders?

Shrugs primarily build the trapezius muscles rather than the deltoids. For bigger shoulders, incorporate other exercises like overhead presses and lateral raises.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/.
  3. Andersen, L.L., Kjær, M., Andersen, C.H., Hansen, P.B., Zebis, M.K., Hansen, K. and Sjøgaard, G. (2008). Muscle Activation During Selected Strength Exercises in Women With Chronic Neck Muscle Pain. Physical therapy, [online] 88(6), pp.703–711. doi:https://doi.org/10.2522/ptj.20070304.
  4. Pizzari, T., Wickham, J., Balster, S., Ganderton, C. and Watson, L. (2014). Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula. Clinical biomechanics, [online] 29(2), pp.201–205. doi:https://doi.org/10.1016/j.clinbiomech.2013.11.011.
  5. Chaudhry, F., Ahmad, H., Sinkler, M.A. and Arain, A. (2023). Anatomy, Shoulder and Upper Limb, Forearm Compartments. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK539784/.
  6. Andersen, L.L., Kjær, M., Andersen, C.H., Hansen, P.B., Zebis, M.K., Hansen, K. and Sjøgaard, G. (2008). Muscle Activation During Selected Strength Exercises in Women With Chronic Neck Muscle Pain. Physical therapy, [online] 88(6), pp.703–711. doi:https://doi.org/10.2522/ptj.20070304.
  7. Chaudhry, F., Ahmad, H., Sinkler, M.A. and Arain, A. (2023). Anatomy, Shoulder and Upper Limb, Forearm Compartments. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK539784/.
  8. Andersen, L.L., Kjær, M., Andersen, C.H., Hansen, P.B., Zebis, M.K., Hansen, K. and Sjøgaard, G. (2008). Muscle Activation During Selected Strength Exercises in Women With Chronic Neck Muscle Pain. Physical therapy, [online] 88(6), pp.703–711. doi:https://doi.org/10.2522/ptj.20070304.
  9. Negrete, R.J., Hanney, W.J., Pabian, P. and Kolber, M.J. (2013). Upper body push and pull strength ratio in recreationally active adults. International journal of sports physical therapy, [online] 8(2), pp.138–44. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625793/.
  10. Pizzari, T., Wickham, J., Balster, S., Ganderton, C. and Watson, L. (2014). Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula. Clinical biomechanics, [online] 29(2), pp.201–205. doi:https://doi.org/10.1016/j.clinbiomech.2013.11.011.
  11. Lucas, J., P. van Doorn, Hegedus, E., Lewis, J. and van (2022). A systematic review of the global prevalence and incidence of shoulder pain. BMC musculoskeletal disorders, [online] 23(1). doi:https://doi.org/10.1186/s12891-022-05973-8.
  12. McGowen, J.M., Albin, S.R., Hoppes, C.W., Forsse, J.S., Abt, J. and Koppenhaver, S.L. (2024). Physically Active Adults with Low Back Pain do not Demonstrate Altered Deadlift Mechanics: A Novel Application of Myotonometry to Estimate Inter-Muscular Load Sharing. International journal of sports physical therapy, [online] 19(1). doi:https://doi.org/10.26603/001c.90707.
  13. Pratt, J., Hoffman, A., Grainger, A. and Massimiliano Ditroilo (2020). Forearm electromyographic activity during the deadlift exercise is affected by grip type and sex. Journal of electromyography and kinesiology, [online] 53, pp.102428–102428. doi:https://doi.org/10.1016/j.jelekin.2020.102428.

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – No fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping