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Trap Bar Shrug

Equipment

Gym Equipment Needed

Muscle Group

Shoulders

Setup

Load a trap bar with a manageable weight and use collars if available. Stand on a flat, stable surface. Choose a load you can move without bending elbows or rolling your shoulders—this is a strict shrug for the traps.

Starting Position

Step into the trap bar and place your feet about hip-width apart. Hinge down, grip the handles, and stand tall with the bar at your sides. Keep knees soft, core braced, chest up, and shoulders set neutral (not rounded forward). Arms stay straight and relaxed.

Execution

Inhale and brace. Shrug your shoulders straight up toward your ears by elevating the shoulder blades—think “up,” not “back.” Keep elbows locked and avoid bending the arms. Pause briefly at the top and squeeze the traps. Exhale near the top. Lower the shoulders back down under control to a full stretch at the bottom without letting the bar bounce. Repeat for the desired reps with a steady tempo.

Tips on doing this exercise

Think “shoulders up, pause, then slow down.”

Keep arms straight—if elbows bend, the weight is too heavy.

Hold the top for 1 second to maximize trap activation.

Keep your neck neutral and avoid pushing your head forward.

Progress by adding reps first, then small weight increases while keeping the same strict range.

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Common Mistakes

Rolling the shoulders in circles (unnecessary and can irritate joints)

Bending elbows and turning it into a partial row

Leaning back or using momentum to bounce reps

Letting head jut forward or shrugging unevenly

Using too much weight and shortening range

Holding breath and losing posture

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 8–15 reps (controlled squeeze)

Strength focus: 4–6 sets of 5–8 reps (heavier, strict)

Accessory/pump: 2–4 sets of 12–20 reps (lighter, constant tension)
Rest 60–120 seconds between sets.

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