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Clean Shrug

TrapsBarbellBeginnerCompound
Clean Shrug — start position
Start
Clean Shrug — finish position
Finish
Muscles worked
PrimaryTraps
SecondaryForearms, Shoulders

How to do it

  1. 01

    Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.

  2. 02

    Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

In the app

Clean Shrug appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a barbell

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With cable
With machine

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