Upper back exercise
Trap Bar Shrug
Shoulder blade elevation for traps with your elbows extended. The bar lets you move the load with both arms at once.
- Primary muscleUpper back
- Also worksForearms
- EquipmentOther
- TypeIsolation
- LevelBeginner
- Upper back
- Forearms
- Other
How to do the Trap Bar Shrug
4 steps, in the order you do them.
- Grab the weight with a firm grip and set your feet and torso in a stable position.
- Lift your shoulders up by moving your shoulder blades, without bending your elbows.
- Lower slowly until you feel the stretch in your traps.
- Repeat at a controlled pace without using momentum.
Muscles worked
Alternatives to the Trap Bar Shrug
They work the upper back with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More upper back exercises
Y RaiseUpper back · Bodyweight
Smith Machine ShrugUpper back · Machine
Clean PullUpper back · Barbell
Scapular Pull UpUpper back · Pull-up bar and bodyweight
Frequently asked questions
What muscles does the Trap Bar Shrug work?
The Trap Bar Shrug works mainly the upper back. It also works the forearms.