Trap Bar Shrug
Complete guide to Trap Bar Shrug. Learn proper form, technique, and execution. Targets Back — Upper Back. Requires trap bar. Step-by-step instructions and expert tips.
How to Perform Trap Bar Shrug
Add the appropriate amount of weight to a trap bar and stand inside it with your feet hip-width apart.
Grab the handles and stand tall with your arms straight.
Engage your abs and take a breath.
Shrug your shoulders straight up toward your ears, squeezing your traps at the top and exhale.
Slowly lower your shoulders back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |