Trap Bar Shrug
Hold a loaded trap bar and shrug the shoulders straight up, pausing at the top.
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Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the traps, for when the trap bar is taken or you want a change.
Questions
- What muscles does the Trap Bar Shrug work?
- The Trap Bar Shrug mainly works the traps.
- What equipment do you need for the Trap Bar Shrug?
- A trap bar.
- How many sets and reps of the Trap Bar Shrug?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Trap Bar Shrug?
- Barbell Clean High Pull, Barbell Muscle Snatch and Barbell Snatch High Pull work the same main muscle.
Program it for your clients
Coaches add the Trap Bar Shrug to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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