Trap Bar Shrug
Also known as: Trap Bar Shrugs, Hex Bar Shrug, Hex Bar Shrugs
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand inside a trap bar and grip the handles with straight arms, lifting it into the standing position with a flat back.
- Keep the chest tall and shoulders relaxed.
- Shrug your shoulders straight up toward your ears.
- Pause at the top and lower slowly.
Cues
- Neutral handles keep the load centered.
- Move straight up and down.
Common mistakes
- Bending the elbows.
- Rolling the shoulders.
- Rounding the lower back when lifting the bar.
- Using too much weight and a short range.