Demo & instructions
Trap Bar Shrug
Also known as: Hex Bar Shrug, Neutral-Grip Shrug
Instructions
A shrug performed standing inside a trap bar with palms facing in. With the weight at your sides rather than in front of your thighs, the shoulders can travel straight up and down under a heavy load.
- Movement
- Shrug
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Load the trap bar and step inside the frame with feet hip-width apart.
- 2Grip the centre of each handle and stand up with a flat back, driving through your legs.
- 3Stand tall with arms straight and shoulders relaxed down.
Execution
- 1Lift your shoulders straight up toward your ears as high as they will go.
- 2Pause for a moment at the top.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
