variations
These versions of the trap shrug, which still target the trapezius and medial deltoid, use cables or resistance bands and can be easier on the neck and biceps. Cables also allow you to adapt the movement to suit your needs.
banded upright row
This variation uses a resistance band to train the upper traps and muscles of the shoulders. For an added challenge, hold for 1–2 seconds at the top position.
preparatory stage
Place the resistance band beneath your feet and hold it with a pronated grip, hands shoulder-width apart. Stand tall with your shoulders relaxed.
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STAGE ONE
Breathe in to engage your core, then breathe out as you row up, lifting your shoulders and bringing your hands upward as you flex your elbows.
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stage 2
Breathe in as you lower your shoulders and extend your arms back to your starting position, with control. Repeat stages 1 and 2.
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Working the upper traps
The upper division of the trapezius has a role in opposing the force that the medial delt exhibits on the scapula. This makes the trap shrug great for training both of these muscles in one movement.
cable upright row
This cable-based variation trains the upper traps and the muscles of the shoulders. The cables keep tension on your shoulders. Hold the cable at chin height for 1–2 seconds for a more intense workout.
preparatory stage
Stand tall with your feet shoulder-width apart and a slight bend in your knees. Hold the cable handle with both hands in a pronated grip.
STAGE ONE
Breathe in and engage your abs, then breathe out to row the cable up to chin height, flexing your elbows outward to bring your arms parallel to the floor.
STAGE TWO
Breathe in as you lower the cable with control back to the starting position. Keep tension in your shoulders throughout. Repeat stages 1 and 2.
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cable trap shrug
This variation, using bilateral cables, is ideal for training the upper traps, the muscle fibers of which line up well with the line of resistance formed by the cable. For an added challenge, hold at the top position for 1–2 seconds.
preparatory stage
Stand with your feet shoulder-width apart and a slight bend in your knees. Bend over to grasp the cable handles, then stand up straight.
STAGE ONE
Breathe in and engage your core. Breathe out as you shrug your shoulders up and in toward your ears without rolling them forward or back.
STAGE TWO
Breathe in as you lower your shoulders back to the starting position, keeping your core and traps engaged for control. Repeat stages 1 and 2.
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