---
title: "Trap Bar Shrug"
description: "Stand in the center of a trap bar with your feet shoulder-width apart."
locale: en
slug: trap-bar-shrug
url: "https://hi.fitness/exercises/trap-bar-shrug"
primaryMuscle: "Upper back"
secondaryMuscles: ["Forearms","Front delts"]
equipment: ["Trap bar"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/231c3391-trap-bar-shrug.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Trap Bar Shrug

Stand in the center of a trap bar with your feet shoulder-width apart.

## How to do it

1. Stand in the center of a trap bar with your feet shoulder-width apart. Bend your knees and hips to lower your body, and grasp the handles of the trap bar with a neutral grip (palms facing in).
2. Stand up straight with the trap bar at arm's length by your sides, keeping your core engaged and back straight.
3. Lift your shoulders towards your ears, squeezing your traps at the top of the movement.
4. Slowly lower your shoulders back to the starting position. Repeat for the desired number of repetitions.

## Form tips

- Breathe steadily: exhale as you shrug your shoulders and inhale as you lower them.
- Keep your neck relaxed and avoid straining it during the movement.
- Ensure your back remains straight and avoid leaning forward or backward.

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