Trap Bar Standing Shrug Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Trap bar
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Levator Scapulae, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.8
- Alternate Names
- Trap Bar Shrug
How to: Trap Bar Standing Shrug
- Stand with feet shoulder-width apart, holding the trap bar at arm's length.
- Engage your core and keep your back straight.
- Lift your shoulders towards your ears, squeezing the trapezius muscles.
- Lower your shoulders to return to the starting position and repeat for the desired number of reps.
Common Mistakes
- Using too much weight, which can lead to poor form.
- Not full extending the arms or shoulders.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise seated if standing is difficult.
Tips
- Keep your chest up and shoulders back during the lift.
- Focus on squeezing your shoulder blades together at the top of the shrug.
Trap Bar Standing Shrug Alternatives
Tags
trap bar
strength
back
shoulders
trapezius
weightlifting