How to Do Trap Bar Shrug

Trap Bar Shrug is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Trap Bar Shrug

  1. 01Step inside the trap bar and grip the handles firmly with a neutral palm-in position.
  2. 02Deadlift the bar to a standing position with the chest up and core engaged.
  3. 03Shrug the shoulders vertically toward the ears without rolling them forward or backward.
  4. 04Squeeze the traps at the top of the movement before lowering the bar back to the starting hang position.
  5. 05Maintain a slight bend in the knees to protect the lower back throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Trap Bar Shrug

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the weight stays centered by keeping the knuckles pointing toward the floor rather than letting the trap bar tilt.

Same coaching engine used inside the A90 app

05 / FAQ

Trap Bar Shrug questions

What muscles does Trap Bar Shrug work?

Trap Bar Shrug is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Trap Bar Shrug correctly?

Step inside the trap bar and grip the handles firmly with a neutral palm-in position. Deadlift the bar to a standing position with the chest up and core engaged. Shrug the shoulders vertically toward the ears without rolling them forward or backward. Squeeze the traps at the top of the movement before lowering the bar back to the starting hang position. Maintain a slight bend in the knees to protect the lower back throughout the set.

What is the A90 coach tip for Trap Bar Shrug?

Ensure the weight stays centered by keeping the knuckles pointing toward the floor rather than letting the trap bar tilt.

Is Trap Bar Shrug suitable for beginners?

Trap Bar Shrug is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Trap Bar Shrug?

No. Trap Bar Shrug is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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