10 Best Snatch Shrug Alternatives for Trap Development

The Snatch Shrug is done standing with a barbell. Ranked closest by our scoring: Scapula Dips.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Snatch Shrug

Snatch Shrug
Primary muscle
Traps
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Forearms, Shoulders

How to perform Snatch Shrug
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Scapula DipsPlay demonstration

    1. Scapula Dips

    81% match
    • Traps
    • Bodyweight
    • Intermediate
    • Isolation

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

    How to perform this exercise
    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
  2. ElevatorPlay demonstration

    2. Elevator

    55% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the traps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up 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: bodyweight only, not free weights
    • Body position: standing, the same as the Snatch Shrug
  3. Skin The CatPlay demonstration

    3. Skin The Cat

    53% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by hanging from a bar with your arms fully extended and your body relaxed.
    2. Engage your core and lift your legs up, bringing your knees towards your chest.
    3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
    4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
    5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
    6. 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: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Snatch Shrug
  4. Bodyweight Standing RowPlay demonstration

    4. Bodyweight Standing Row

    53% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the traps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Snatch Shrug
    • Balance: harder to stay steady on than the Snatch Shrug
  5. Lower Back CurlPlay demonstration

    5. Lower Back Curl

    51% match
    • Spine
    • Bodyweight
    • Intermediate
    • Isolation

    A looser match: it works the spinal erectors rather than the traps.

    How to perform this exercise
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: spine, not traps
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  6. Bodyweight Standing Close-grip RowPlay demonstration

    6. Bodyweight Standing Close-grip Row

    49% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Snatch Shrug
    • Balance: harder to stay steady on than the Snatch Shrug
  7. Bodyweight Standing Row (With Towel)Play demonstration

    7. Bodyweight Standing Row (With Towel)

    49% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return 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: lats, not traps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Snatch Shrug
    • Balance: harder to stay steady on than the Snatch Shrug
  8. Front Lever RepsPlay demonstration

    8. Front Lever Reps

    47% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
    2. Engage your core and pull your shoulder blades down and back.
    3. Keeping your body straight, lift your legs up until they are parallel to the ground.
    4. Hold this position for as long as you can, aiming for 10-20 seconds.
    5. Slowly lower your legs back down to the starting position.
    6. 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: bodyweight only, not free weights
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Snatch Shrug
  9. Inverted RowPlay demonstration

    9. Inverted Row

    47% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing
  10. Inverted Row Bent KneesPlay demonstration

    10. Inverted Row Bent Knees

    47% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, not traps
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not standing

Snatch Shrug FAQ

What muscles does Snatch Shrug work?

The snatch shrug primarily targets the upper trapezius through rapid scapular elevation, with secondary activation of the middle traps, levator scapulae, and posterior deltoids for scapular stability. During the movement you should feel vertical force transfer into the traps, cue straight arms and a quick shoulder drive without excessive neck extension.

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