Exercise library
Back
Trap-Bar Shrug
- Primary muscle
- Back
- Also works
- Shoulders, Forearms
- Equipment
- Barbell
- Movement pattern
- Horizontal pull
- Role in a program
- Accessory
How to do it
Stand inside a loaded trap bar and grip the neutral handles with arms straight. Shrug your shoulders straight up toward your ears, squeeze the traps at the top, then lower under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell ShrugBarbellHorizontal pull
- Landmine RowBarbellHorizontal pull
- Meadows RowBarbellHorizontal pull
- Pendlay RowBarbellHorizontal pull
- Rack PullBarbellHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: