Trap Bar Shrugs
Trap Bar Shrugs are an isolation exercise that targets the upper trapezius muscles using a hex bar to allow for a neutral grip and natural arm position. This movement builds neck and upper back size while improving grip strength and shoulder stability.
AI coaching optimizes this lift by monitoring your intensity relative to your recovery, ensuring you don't overload the neck and cervical spine on high-stress days. By tracking your grip endurance across other lifts like deadlifts, the app can intelligently adjust the volume of your shrugs to prevent forearm fatigue from hindering your trap development.
Form Cues
- Stand centrally inside the trap bar
- Grip handles tightly with a neutral grip
- Elevate shoulders straight up toward ears
- Pause briefly at the top squeeze
- Lower slowly to full extension
- Don't roll shoulders forward or backward
- Don't jut your head forward
- Don't bend your elbows to pull
- Don't bounce the weight at the bottom
Common Mistakes
- Rolling the shoulders
- Using excessive momentum
- Bending the elbows
- Forward head posture
- Short range of motion
Muscles Worked
The primary focus is the upper trapezius, which elevates the shoulder blades and supports the neck. The neutral grip of the trap bar also recruits the brachioradialis and forearm flexors heavily for grip stability, while minimizing stress on the glenohumeral joint compared to straight bar variations.
Primary
Secondary
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