Trap Bar Shrug


Gym Equipment Needed

Musle Group



Position the trap bar on the floor and load it with suitable weights and stand in the middle of it, ensuring a neutral grip with your palms facing each other.

Starting Position

Stand with confidence in front of the trap bar, ready to embark on your fitness journey.

Our knowledgeable trainers will guide you in assuming the correct starting position for the Trap Bar Shrug exercise.

They will ensure that your stance is wide, your toes are angled outward at around 45 degrees, and your hands are placed comfortably on the bar.


With the guidance of our experienced trainers, take a deep breath, engage your diaphragm, and initiate the movement by driving your hips forward while simultaneously straightening your legs.

Feel the strength of your muscles as you lift the trap bar, focusing on squeezing your glutes at the top and fully extending your knees.

Under the watchful eye of our trainers, lower the trap bar in a controlled manner by hinging your hips back and bending your torso forward.

Our trainers will emphasize the importance of keeping the bar in contact with your midfoot throughout the exercise to ensure proper form and effectiveness.

Tips on doing this exercise

To maximize the benefits of Trap Bar Shrugs, keep the following tips in mind:

Maintain consistent contact between the bar and your shins and legs throughout the exercise.

Visualize splitting the floor apart with your feet as you lift the bar, emphasizing proper engagement of the targeted muscles.

Consider using lifting straps for heavier weights to enhance grip and reduce strain on your forearms.

Common Mistakes

Avoid these common mistakes to ensure optimal form and safety during Trap Bar Shrugs:

Lifting your heels off the floor during the exercise. Keep your feet firmly planted throughout.

Rounding your back, which can lead to potential injuries. Focus on maintaining a neutral spine throughout the movement.

Allowing the barbell to roll toward your toes. Keep the bar centered over your mid-foot at all times.

Recommended Ranges

The Trap Bar Shrug can be utilized for both hypertrophy (muscle growth) and strength training purposes. Consider the following rep and set ranges:

For hypertrophy: Aim for 10-15 reps per set and perform 3-4 sets.

For strength: Aim for 6-8 reps per set and perform 3-4 sets.

Take Control
of your health

If you are ready to take your health and fitness into your own hands. Get in contact and our trainers will get everything you need to start on the right track.

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