10 Best Clean Shrug Alternatives for Trap Development

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   

   1. Barbell Shrug Behind The Back

   84% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. 

   2. Snatch Shrug

   84% match

   • Traps
   • Barbell
   • Intermediate
   • Isolation

   It uses the same equipment and still works the traps.

   How to perform this exercise

   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. Play demonstration

   3. Smith Shrug

   81% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   4. Barbell Bent Over Row

   80% match

   • Upper Back
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. 

   5. Straight Bar Bench Mid Rows

   80% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
6. Play demonstration

   Progression

   6. Barbell Pendlay Row

   79% match

   • Upper Back
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Bend forward at the hips, keeping your back straight and your chest up.
   3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
   5. Lower the barbell back down 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
7. Play demonstration

   7. Smith Back Shrug

   78% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   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 allow the barbell to hang in front of your thighs.
   4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
   5. Hold for a moment, then 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
8. Play demonstration

   8. Barbell Rear Delt Row

   78% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Bend forward at the hips, keeping your back straight and chest up.
   4. Pull the barbell towards your chest, squeezing your shoulder blades together.
   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: delts, not traps
   • Equipment: free weights, the same as the Clean Shrug
   • Body position: standing, the same as the Clean Shrug
9. 

   9. Leverage Shrug

   77% match

   • Traps
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Load the pins to an appropriate weight. Position yourself directly between the handles.
   2. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
   3. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
   4. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
   5. Pause at the top of the motion, and then return the weight to the starting position.

   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
10. Play demonstration

    10. Kettlebell Two Arm Row

    76% match

    • Upper Back
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
    5. Repeat for the desired number of repetitions.

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