Trap Exercises

Barbell Shrug

This is an exercise for the traps.

Barbell Shrug - Step 1 Barbell Shrug - Step 2


  1. Grip a barbell with your palms facing towards your body about a shoulder-width apart. Stand up straight with your abs drawn in and your back straight. The barbell should be resting in front of your waist and your shoulders should be dropped as much as possible.
  2. Slowly raise the barbell up by contracting your traps and raising your shoulders. Raise the bar as high as possible, then hold this top postion for a moment.
  3. Slowly lower the bar back to the starting position.


  • Try to squeeze your shoulder blades together at the top of the shrug. Concentrait on doing this exercise slowly, people often try rush through it.

Barbell Shrug - Muscles Worked

Primary Muscle: Traps
Secondary Muscle: None
Equipment Type: Barbell

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