isolation · Isolation
Trap Bar Shrug
Trap Bar Shrug is an isolation isolation movement for traps, using Trap Bar. It also works forearms. 4 sets of 10-15, 1 min rest.
- Primary muscle
- Traps
- Equipment
- Trap Bar
- Difficulty
- Beginner
- Sets and reps
- 4 × 10-15
- Rest
- 75s
- Force
- pull
How to do it
- 1Set up
Stand inside the trap bar, deadlift it to lockout, then shrug from there.
- 2The cue that matters
Neutral handles mean heavier loads - keep the neck long, not crunched.
- 3Work it
4 sets of 10-15, resting about 1 minute between them.
Muscles worked
Traps does most of the work. Forearms take the rest.
Traps exercisesforearms