Trap Bar Standing Shrug
How to do it
Starting position
- Step inside the trap bar and grab the handles.
- Push through your legs to lift the bar and stand up straight.
- Let your arms hang straight down.
- Keep your chest up and look straight ahead.
Movement
- Shrug your shoulders straight up toward your ears.
- At the top, squeeze your traps for 1 sec.
- Slowly lower your shoulders down.
- At the bottom, feel your shoulders stretch.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- Do not roll your shoulders. Move only up and down.
- If you bend your arms, it becomes an arm exercise and your traps disengage.
- If the weight is heavy, your grip will give out first, so use straps or lower the weight.
Exercise info
| Primary muscles |  Traps |
|---|---|
| Secondary muscles | Forearms · Upper back |
| Equipment |  Trap bar |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
4 similar exercises
Representative exercise: Trap Bar Standing Shrug
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 86.5 kg.
With the trap bar, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Decline ShrugHarderDumbbell Single Arm ShrugHarderDumbbell ShrugSimilar exerciseMachine ShrugSimilar exerciseBarbell ShrugSimilar exerciseBand ShrugSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.