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Back · Trap Bar
Trap Bar Shrug
Trap Bar Shrug is an intermediate isolation strength exercise that works the upper back (back), with the shoulders and forearms assisting. It needs a trap bar. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Trap Bar
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius
Secondary muscles
- Shoulders · Deltoids
- Forearms · Brachioradialis
How to do Trap Bar Shrug
- Stand in the center of a trap bar with your feet shoulder-width apart. Bend your knees and hips to lower your body, and grasp the handles of the trap bar with a neutral grip (palms facing in).
- Stand up straight with the trap bar at arm's length by your sides, keeping your core engaged and back straight.
- Lift your shoulders towards your ears, squeezing your traps at the top of the movement.
- Slowly lower your shoulders back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Breathe steadily: exhale as you shrug your shoulders and inhale as you lower them.
- Keep your neck relaxed and avoid straining it during the movement.
- Ensure your back remains straight and avoid leaning forward or backward.
Trap Bar Shrug alternatives
More upper back exercises
Trap Bar Shrug FAQ
What muscles does Trap Bar Shrug work?
Trap Bar Shrug mainly works the upper back in the back (Trapezius). The shoulders and forearms work as secondary muscles.
What equipment do you need for Trap Bar Shrug?
You need a trap bar.
How many sets and reps of Trap Bar Shrug should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Trap Bar Shrug good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Trap Bar Shrug burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Trap Bar Shrug?
Other exercises for the upper back include Kettlebell Shrug, Kettlebell Silverback Shrug, Cable Silverback Shrug and Band Horizontal Shrug.
For developers
Use Trap Bar Shrug in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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