TrapsBeginner
Trap Bar Shrug
A shrug performed standing inside a hex or trap bar with neutral-grip handles at the sides. Keeps the load in line with the body for a comfortable, heavy trap exercise.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Forearm Flexors
- Rhomboids
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.