Trap Bar Shrug

How to perform the Trap Bar Shrug

1. Stand tall holding the load with arms hanging at the sides (dumbbells) or in front of the thighs (barbell), shoulders depressed at the start.
2. Drive the shoulders straight up toward the ears without rolling them forward or backward.
3. Pause briefly at the top with the traps fully contracted; do not bounce.
4. Lower under control to a full stretch at the bottom, allowing the load to pull the shoulders down.
5. Keep the elbows straight throughout — bending them turns the shrug into a partial upright row.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Rolling the shoulders forward or backward through the rep instead of moving them straight up and down.
• •Bending the elbows so the shrug starts to look like a partial upright row.
• •Bouncing out of the bottom of every rep instead of pausing in a full stretch.
• •Going so heavy that the head pokes forward to compensate.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.