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Hex Bar Shrug

Step by step instructions, muscle activation and variants for the Hex Bar Shrug.

MediumTrapezius

About this exercise

The Trap Bar Standing Shrug uses a hex (trap) bar to perform a shrug with a neutral grip, which distributes the load along the sides of the body and places less stress on the wrists and shoulders than a barbell shrug. It is an effective exercise for building the upper trapezius muscles.

How to Perform

  • Stand inside the trap bar with feet shoulder-width apart
  • Hinge at the hips to grip both handles with a neutral grip, then stand upright as if finishing a deadlift
  • Hold the bar with arms straight and let your shoulders relax fully at the bottom
  • Shrug your shoulders straight up toward your ears as high as possible
  • Hold the contracted position briefly to maximise trapezius engagement
  • Lower your shoulders slowly and under control back to the starting position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Trapezius

About the Hex Bar Shrug

The Hex Bar Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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