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Trap Bar Standing Shrug

IntermediateStrengthTier T3

You stand inside a loaded trap bar and grip its handles at your sides with straight arms. You lift your shoulders straight up toward your ears, then lower them.

Targets: Neck (Cervical Spine)
Muscles: Upper Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in the middle of the loaded trap bar, squat down and grip the handles with a neutral grip, then stand up tall.
  1. A woman standing tall inside a trap bar's hex frame, gripping its handles at her sides, arms straight, shoulders relaxed down.

    Step 1 of 3

    Stand up tall centered inside the loaded trap bar, gripping the handles at your sides with a neutral grip, arms straight and shoulders down.

  2. The same woman, still standing tall inside the trap bar's frame, now with both shoulders raised straight up toward her ears.

    Step 2 of 3

    Shrug your shoulders straight up toward your ears and squeeze the upper traps hard at the top.

  3. A woman standing tall inside a trap bar's hex frame, gripping its handles at her sides, arms straight, shoulders relaxed down.

    Step 3 of 3

    Stand up tall centered inside the loaded trap bar, gripping the handles at your sides with a neutral grip, arms straight and shoulders down.

Safety Information

Keep the core braced and the chest tall throughout -- do not let the back round or the torso pitch forward. If you have a shoulder injury, neck injury, or grip/wrist condition, ask a physical therapist or physician before attempting this exercise, because it loads the trapezius and cervical spine region with a heavy, centered external weight. Stop and lower the bar with control immediately if you feel a pinch, sharp pain, or loss of grip at any point while holding the trap bar. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.