Single-arm shrugs is a free weights exercise that primarily targets the traps and to a lesser degree also targets the forearms and shoulders.
There are several effective single-arm shrug variations that can target the traps in slightly different ways. Here are some of the top options to consider:
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Bent-Over Single-Arm Shrugs
Performing the shrug with a slight forward bend at the hips places more emphasis on the middle and lower traps. This variation really hammers the traps from a different angle. -
Seated Single-Arm Shrugs
Doing the shrug from a seated position on a bench or box removes momentum from the movement and forces you to rely purely on the traps to lift the weight. -
Farmer's Walk Shrugs
Holding a heavy dumbbell or kettlebell at your side and walking while shrugging the weight up engages the traps isometrically as you move. This builds trap strength and endurance. -
Inverted Row Shrugs
Combining a single-arm inverted row with a shrug motion at the top really involves the traps in a compound pulling movement. -
Alternating Single-Arm Shrugs
Rather than doing all reps on one side before switching, you can alternate arms on each rep. This challenges the traps to work independently and can reveal imbalances. -
Plate-Loaded Single-Arm Shrugs
Using a plate instead of a dumbbell or kettlebell changes the load distribution and grip mechanics, potentially emphasizing the traps differently. -
Deficit Single-Arm Shrugs
Elevating your feet on a small platform or box increases the range of motion and demands more from the traps to lift the weight.
The key is to experiment with these different single-arm shrug variations and see which ones feel most challenging and effective for your individual trap development. Mixing them into your trap training can help ensure well-rounded, balanced upper back strength.
As always, focus on good form, controlled movements, and progressive overload to get the most out of these trap-targeting exercises.