What Is an Alternative Exercise for a Bar Shrug?

The barbell shrug is a simple weight-training exercise that you can perform to target your upper trapezius muscles, which are the muscles that run between your neck and the point of your shoulder. If you don't have access to a barbell to use for a set of shrugs or can't find a barbell of the appropriate weight, several other exercises will help you build your traps.

  1. Dumbbell Shrugs

    • In a barbell shrug, you hold the barbell in front of your thighs and lift the weight by shrugging your shoulders. A simple alternative to this exercise is the dumbbell shrug, which is similar but uses two dumbbells instead of one barbell. Hold a dumbbell in each hand with your arms hanging at your sides, and then lift your shoulders toward your ears. Lower your shoulders to their neutral position to complete one rep.

    Cable Shrugs

    • Weight-training equipment helps you mimic free-weight exercises, and with a cable bar connected to a floor pulley, you can perform cable shrugs to work your traps. Set the machine to your desired weight and grab the bar with an overhand grip. As with any standard shrug exercise, elevate your shoulders as high as you can and avoid bending your arms. Lower the bar back to the starting position to complete one rep.

    Upright Row

    • With a resistance band, you can perform a set of upright rows at home or in the gym to target your traps. Select a resistance band that provides tension when you stand on its center point and hold both handles at arm's length. With your upper body straight, hold the handles with an overhand grip and lift the handles while allowing your arms to bend and your elbows to point away from your shoulders. Lower your arms back to the starting position to complete one rep.

    Other Exercises

    • Depending on what type of equipment you have at your disposal, you can perform a variety of other exercises that target your traps. The machine shoulder shrug, kettlebell sumo high pull, scapular pullup and dumbbell upright row are all effective alternative exercises to the barbell shrug. If you visit a gym for your strength-training workouts, you have numerous machines at your disposal that can help you work your traps.