Does the Trap Bar Work the Neck?

The trap bar, a specialized fitness bar, can be used for a number of exercises that work the legs, back and arms. Although not specifically designed to target the muscles of the neck, the trap bar is often used to do the shrug exercise, which works the muscles of the neck and upper back.

  1. Trap Bar

    • The trap bar has a diamond or hexagonal shape. Stand in the center of the bar and grab the handles on each side of you. The handles run from front to back, allowing for a neutral grip -- your palms face in toward each other. The trap bar shrug grip is more anatomically neutral and comfortable than an overhand grip in front of the thighs, which forces your arms slightly forward of the neutral position.

    Shrug Exercise

    • The shrug exercise is so-named for the motion of the exercise. You shrug your shoulders, as in an "I don't know" gesture. The shrug exercise has a small range of motion. You only lift your shoulders toward your ears and then slowly lower them back to the starting position. Do not roll your shoulders forward or backward, as the trap bar does not offer resistance in this plane of motion.

    Muscles Worked

    • The shrug exercise targets the upper trapezius muscle, which starts at the base of the skull, extends down the back of the neck and across the shoulder, and attaches to the far end of the clavicle bone. The upper trapezius muscle is involved in lifting the shoulders and extending the neck, or pressing your head back toward your shoulder blades. The shrug exercise also works the levator scapulae, a small muscle on the side of the neck. It originates at the cervical spine and attaches to the scapula. The levator scapulae is involved in lifting the shoulders and bending the neck to the side.

    Neck Exercises

    • Although the trap bar works some muscles of the neck, it does not work all of them. To fully work the muscles of the neck, include exercises in your routine that flex, extend and laterally flex the neck -- move the head forward, back and to the side against resistance. For these exercises, you will need a neck resistance harness or access to a neck workout machine.