10 Best Clean Shrug Alternatives for Trap Development

The Clean Shrug is done standing with a barbell. Ranked closest by our scoring: the Barbell Shrug Behind The Back, the Snatch Shrug and the Smith Shrug. A harder version, the Barbell Pendlay Row, is listed below as a progression rather than a swap.

Clean Shrug

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Clean Shrug

The steps for the Clean Shrug itself, so you can judge how close each substitute below really is.

Traps, with forearms, shoulders · Barbell · Intermediate · Compound

  1. 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. 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.

The 10 Best Clean Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Clean Shrug on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Shrug Behind The Back

    1. Barbell Shrug Behind The Back

    84% match

    Traps · Beginner · Isolation

    Pick this when you want an easier version that still works the traps.

    • Barbell
    How to perform it
    1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
    2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
    3. Slowly return to the starting position as you breathe in.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Clean Shrug
    • Equipment: free weights, the same as the Clean Shrug
    • Body position: standing, the same as the Clean Shrug
  2. Snatch Shrug

    2. Snatch Shrug

    84% match

    Traps · Intermediate · Isolation

    It uses the same equipment and still works the traps.

    • Barbell
    How to perform it
    1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
    2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Clean Shrug
    • Equipment: free weights, the same as the Clean Shrug
    • Body position: standing, the same as the Clean Shrug
  3. Smith ShrugPlay demonstration

    3. Smith Shrug

    81% match

    Traps · Beginner · Isolation

    A good swap when you have a Smith machine to work with, and it still works the traps.

    • Smith-machine
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your arms straight and your shoulders relaxed.
    4. Lift your shoulders up towards your ears, squeezing your traps at the top.
    5. Hold for a moment, then slowly lower your shoulders back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Clean Shrug
    • Equipment: a machine, not free weights
    • Body position: standing, the same as the Clean Shrug
    • Balance: easier to stay steady on than the Clean Shrug
  4. Barbell Bent Over RowPlay demonstration

    4. Barbell Bent Over Row

    80% match

    Upper Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the traps.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the hips while keeping your back straight and chest up.
    3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, not traps
    • Equipment: free weights, the same as the Clean Shrug
    • Body position: standing, the same as the Clean Shrug
  5. Straight Bar Bench Mid Rows

    5. Straight Bar Bench Mid Rows

    80% match

    Middle Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the middle back rather than the traps.

    • Barbell
    How to perform it
    1. Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
    2. Row the bar to your torso by retracting the shoulder blades and flexing the elbows. Use a controlled movement with no jerking.
    3. After a brief pause, slowly return the bar to the starting position, ensuring to go all the way down.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, not traps
    • Equipment: free weights, the same as the Clean Shrug
    • Body position: standing, the same as the Clean Shrug

Clean Shrug FAQ

What muscles does Clean Shrug work?

The Clean Shrug primarily targets the upper trapezius through scapular elevation and also recruits the levator scapulae, forearms for grip, and spinal erectors for stabilization. Cue a straight upward pull of the scapulae with arms extended to emphasize upper-trap activation and limit deltoid involvement.

What is the best bodyweight alternative to Clean Shrug?

A practical bodyweight option is wall handstand shrugs: face the wall in a supported handstand and elevate the shoulders while keeping the elbows locked. Use the cue ‘push through the shoulders and lift the scapulae’ to load the upper traps via vertical scapular elevation without external weights.

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