How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the shrug (trap bar) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Shrug (Trap Bar): how to do it and muscles worked

The shrug (trap bar) mainly works your traps. You need a trap bar.

Muscles worked

Main

Traps

How to do the shrug (trap bar)

1
Step inside a loaded trap bar and stand tall, holding the neutral handles at your sides. Keep your chest up, arms straight and feet hip-width apart.
2
Shrug your shoulders straight up toward your ears, hold for a second, and keep your arms straight. Your head should stay still and facing forward.
3
Lower with control until your shoulders are fully relaxed. Breathe out as you lift and in as you lower.

Form tip: Because the weight sits beside your body, you can go heavier, but keep the movement strictly vertical and do not lean back.

Common questions

Which muscles does the shrug (trap bar) work?: The shrug (trap bar) mainly works your traps.
What equipment do I need for the shrug (trap bar)?: You need a trap bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the shrug (trap bar) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More traps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.