How to do a Trap Bar Shrugs
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Trap Bar Shrugs
Trap Bar
Target muscles worked
Instructions for Proper Form
This compound exercise targets the upper back, traps, and forearm grip strength. It utilizes the trap bar for a more natural hand position, offering a safer alternative for individuals with shoulder or wrist issues. Trap Bar Shrugs are effective for improving overall pulling strength and power, making them a suitable addition to any strength program.
- Stand upright with your feet shoulder width apart holding onto the handles of the trap bar with an overhand grip with extended arms.
- Raise your shoulders up towards your ears, keep your arms extended.
- Lower the trap bar back to starting position.
Weight & 1 Rep Max Calculator
Average Trap Bar Shrugs standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps75lbs1 Rep Max95lbs
- intermediate8reps95lbs120lbs
- advanced8reps115lbs145lbs
Enter your stats to calculate your Reps & Weight
Alternative Exercises to Trap Bar Shrugs
1. Dumbbell Shrug
97.5 mSCORESWAPPED 2,304 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
2. Barbell Shrug
92.2 mSCORESWAPPED 1,001 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
3. Dumbbell Upright Row
90.7 mSCORESWAPPED 475 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
4. Cable Upright Row
89.4 mSCORESWAPPED 449 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
- Beginner
- Trapezius
- Hi-Lo Pulley Cable
5. Upright Row
94.8 mSCORESWAPPED 427 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
6. Smith Machine Shrug
78.9 mSCORESWAPPED 338 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.
- Beginner
- Trapezius
- Smith Machine
7. Cable Shrugs
36.5 mSCORESWAPPED 321 TIMESThis exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Intermediate
- Trapezius
- Cable Crossover
8. Hammerstrength Shrug
59.7 mSCORESWAPPED 287 TIMESA machine-based variation of the standard shrug. Using a Hammerstrength Machine restricts your range of motion, and forces you to move the weight on a set path. This helps stabilize the movement, allowing you to focus on exertion or form improvement.
- Beginner
- Trapezius
- Hammerstrength (Leverage) Machine (all forms)
9. Barbell Behind The Back Shrug
58.8 mSCORESWAPPED 272 TIMESBarbell Behind The Back Shrug is a variation on the more common Barbell Shrug. Similar to other Shrugs, this is an isolation exercise that primarily targets your traps. By positioning the barbell behind your body instead of in front can help keep your shoulders in the proper position.
10. Machine Shoulder Shrug
37.5 mSCORESWAPPED 147 TIMESAn isolation exercise targeting the trapezius muscles using a machine. It allows for controlled movement and focuses solely on the shrugging motion, enhancing trap development. Ideal for beginners, providing support and minimizing strain on other muscle groups.
- Beginner
- Trapezius
- Shoulder Shrug Machine