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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Trapezius
- Equipment
- Bodyweight
Trap Bar Shrug
4 steps Updated 29/08/2026
Trap Bar Shrug is a free weights exercise targeting Upper Back (Trapezius).
Step by step
How to perform it
- Stand in the center of a trap bar with your feet shoulder-width apart. Bend your knees and hips to lower your body, and grasp the handles of the trap bar with a neutral grip (palms facing in).
- Stand up straight with the trap bar at arm's length by your sides, keeping your core engaged and back straight.
- Lift your shoulders towards your ears, squeezing your traps at the top of the movement.
- Slowly lower your shoulders back to the starting position. Repeat for the desired number of repetitions.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Back Squeeze
Last updated: 29/08/2026
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Trap Bar Shrug
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