A shrug variation using the trap bar that positions the hands neutrally at the sides, allowing a more natural shrug plane and typically heavier loading than a barbell shrug.
Form tips
Stand inside the trap bar on the low handles and pull your shoulders straight up toward your ears.
Do not roll your shoulders in a circular motion — straight up and straight down is optimal for trap development.
Hold the peak contracted position for 1–2 seconds before lowering with control.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms