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Trap Bar Shrug exercise guide showing 4 movement steps using trap bar
Trap Bar Shrug exercise guide showing 4 movement steps using trap bar
Traps4 steps•6s movement guide

Trap Bar Shrug exercise image and instructions

See how to do Trap Bar Shrug in a clear 4-step exercise image with concise instructions. Focus: upper traps using trap bar.

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Read the detailed Trap Bar Shrug tutorial →

Short instructions

How to do Trap Bar Shrug

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Stand tall with trap bar, arms long, wrists neutral, ribs stacked, and shoulders relaxed rather than rolled forward.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and elevate both shoulder blades straight toward the ears without bending the elbows or thrusting the head forward.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause at the highest controlled shrug while the neck remains long and the shoulders stay symmetrical.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and lower the shoulder blades fully under control; do not circle or roll the shoulders.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Trap Bar Shrug setup, maintain controlled joint alignment, and stop if the movement causes pain.

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