How to do a Trap Bar Shrugs

Authored by Fitbod

About Trap Bar Shrugs

Sets Logged
153,151
Popularity Rank
551st
Difficulty
Intermediate
Trapezius Strength
95 mSCORE 6th
Equipment Required
  • Photo of Trap Bar
    Trap Bar
Primary Muscles
Secondary Muscles
None

Instructions: How To

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.

  1. Stand upright with your feet shoulder width apart holding onto the handles of the trap bar with an overhand grip with extended arms.
  2. Raise your shoulders up towards your ears, keep your arms extended.
  3. Lower the trap bar back to starting position.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    50
    lbs
    1 Rep Max
    65
    lbs
  • intermediate
    8
    reps
    60
    lbs
    75
    lbs
  • advanced
    8
    reps
    70
    lbs
    90
    lbs

Enter your stats to calculate your Sets & Reps