Trap Bar Shrug

A trap bar puts the weight in line with your hips instead of in front of them, so you can load it heavier than a dumbbell shrug without your grip or lower back becoming the limiting factor. Stand inside the bar, hands on the neutral handles, and stand tall with the weight hanging at your sides before you start. Shrug straight up, driving your shoulders toward your ears without bending your elbows or using your legs to heave the weight. Hold the contraction for a beat, then lower with control. Because the load sits closer to your center of mass you'll be tempted to load up fast — keep the same strict, elbow-free movement you'd use with lighter weight.