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Primary Muscles

Trapezius (upper traps)

Secondary Muscles

Levators (scapular elevator, upward rotators)

Exercise Classification

Upper body isolation exercise

Trap Bar Shrug Video

Exercise Technique Tips

• Stand in the middle of a trap bar.
• Grip the parallel handles and use a deadlift technique to stand up.
• Focus on touching the outsides of your shoulders to your ears while shrugging.
• Make sure to "flex" the tricep to keep the elbows from bending.
• Hold and squeeze for a 1 count before returning to start.

Common Mistakes

• Bending at the elbow.
• Rolling the shoulders forward or backward.
• Not squeezing at the top.
• Letting the bar track too far away from the body.