A shrug variation using a trap bar for balanced grip and heavier loads.
- +Allows heavier loading with safe posture
- +Neutral grip minimizes wrist and shoulder strain
- +Good for developing upper trap mass
- –Less range of motion than dumbbells
- –Can encourage poor posture if too heavy
This exercise targets:
Upper Back
Traps
Shoulders
Side Delts
Rear Delts
Front Delts
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Load a trap/hex bar and stand centered inside it, feet hip-width
- Grip the handles at your sides, arms straight, shoulders down and back
- Brace your core, keep chest tall and neck neutral (look forward)
- Shrug straight up by lifting your shoulders toward your ears
- Squeeze at the top for 1 second; don’t roll the shoulders
- Lower slowly under control to a full stretch
- Breathe out on the shrug up, in on the way down; avoid bouncing
- Choose a weight you can control for smooth reps