# Trap Bar Shrug

URL: https://heatsy.app/ex/trap-bar-shrug

Also known as: Trap Bar Shrugs, Hex Bar Shrug, Hex Bar Shrugs

Body region: Neck, Back

## Muscles

- Main: Trapezius
- Helps: Levator Scapulae, Rhomboids, Erector Spinae
- Holds: Rectus Abdominis, Gluteus Maximus, Flexor Digitorum Superficialis

## Equipment

- Trap Bar

## Technique

1. Stand inside a trap bar and grip the handles with straight arms, lifting it into the standing position with a flat back.
2. Keep the chest tall and shoulders relaxed.
3. Shrug your shoulders straight up toward your ears.
4. 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.

## Alternatives

- [Barbell Shrug](https://heatsy.app/ex/barbell-shrug)
- [Dumbbell Shrug](https://heatsy.app/ex/dumbbell-shrug)