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How to Do Trap Bar Shrug — Form, Muscles & Tips

Learn how to do the Trap Bar Shrug: step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Step inside a loaded trap/hex bar and grip the handles at your sides.
  2. Stand upright with arms fully extended.
  3. Shrug both shoulders straight up toward your ears as high as possible.
  4. Hold briefly at the top, squeezing the traps.
  5. Lower your shoulders back to the starting position.
  6. Repeat for the desired number of repetitions.