10 Best Snatch Shrug Alternatives for Trap Development

The 10 Best Snatch Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Snatch 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.

1. 

   1. Barbell Shrug Behind The Back

   90% 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 Snatch Shrug
   • Equipment: free weights, the same as the Snatch Shrug
   • Body position: standing, the same as the Snatch Shrug
2. 

   2. Clean Shrug

   84% match

   Traps · Intermediate · Compound

   It uses the same equipment and still works the traps.

   • Barbell

   How to perform it

   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.

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

   Why this matches

   • Primary muscle: traps, the same as the Snatch Shrug
   • Equipment: free weights, the same as the Snatch Shrug
   • Body position: standing, the same as the Snatch Shrug
3. Play demonstration

   3. Scapula Dips

   81% match

   Traps · Intermediate · Isolation

   Use this when you have nothing to train with, because it works the traps with bodyweight alone.

   • Bodyweight

   How to perform it

   1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
   4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
   5. 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 Snatch Shrug
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Snatch Shrug
4. Play demonstration

   4. Lever Gripless Shrug

   80% match

   Traps · Beginner · Isolation

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

   • Lever

   How to perform it

   1. Adjust the seat height and position yourself on the leverage machine.
   2. Grasp the handles with your palms facing inwards and your arms fully extended.
   3. Keeping your back straight, exhale and elevate your shoulders as high as possible.
   4. Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
   5. 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 Snatch Shrug
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Snatch Shrug
   • Balance: easier to stay steady on than the Snatch Shrug
5. 

   5. Upright Row - With Bands

   77% match

   Traps · Intermediate · Compound

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

   • Band

   How to perform it

   1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
   2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: traps, the same as the Snatch Shrug
   • Equipment: a band, not free weights
   • Body position: standing, the same as the Snatch Shrug
6. Play demonstration

   6. Smith Shrug

   77% 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 Snatch Shrug
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Snatch Shrug
   • Balance: easier to stay steady on than the Snatch Shrug
7. 

   7. Upright Cable Row

   76% match

   Traps · Intermediate · Compound

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

   • Cable

   How to perform it

   1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
   2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: traps, the same as the Snatch Shrug
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Snatch Shrug

8. 8. Smith Back Shrug

   74% match

   Traps · Beginner · Isolation

9. 9. Leverage Shrug

   73% match

   Traps · Beginner · Isolation

10. 10. Band Shrug

    69% match

    Traps · Beginner · Isolation