EZ-Bar Shrug

Muscles worked by the EZ-Bar Shrug

Primary

TrapsTrapezius

Secondary

RhomboidsRhomboid Muscles

Also called: trap, traps, trapezius, upper traps, lower traps, mid traps.

Equipment

EZ Curl Bar

Also called: ez bar, ez curl bar, curl bar, w-bar, cambered bar, zig-zag bar.

How to do the EZ-Bar Shrug

1. Stand holding an EZ-bar in front of you.
2. Shrug your shoulders straight up.
3. Hold at the top, then lower.
4. Repeat.

Form tips

• Avoid rolling the shoulders in circles.
• Use a full range of motion.

At a glance

EZ-Bar Shrug in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Shrug
• Behind the Back Barbell Shrug
• Chest Supported Dumbbell Shrug
• Dumbbell Shrug
• Barbell Upright Row
• Cable Upright Row
• Dumbbell Upright Row
• EZ-Bar Upright Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ez-bar-shrug",
  "name_en": "EZ-Bar Shrug",
  "name_de": "SZ-Stangen-Shrug",
  "name_es": "Encogimiento de Hombros con Barra Z",
  "description_en": "A shrug using an EZ-bar for a comfortable grip while loading the trapezius.",
  "description_de": "Ein Schulterrücken mit der SZ-Stange für komfortablen Griff beim Training des Trapezius.",
  "description_es": "Un encogimiento de hombros con barra Z para un agarre cómodo mientras se carga el trapecio.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "ez_bar",
  "body_part": "shoulders",
  "primary_muscles": [
    "trapezius"
  ],
  "secondary_muscles": [
    "rhomboids"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "lower_back_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "shrug",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding an EZ-bar in front of you.",
    "Shrug your shoulders straight up.",
    "Hold at the top, then lower.",
    "Repeat."
  ],
  "instructions_de": [
    "Stehe aufrecht und halte die SZ-Stange vor dir.",
    "Ziehe die Schultern gerade nach oben.",
    "Kurz oben halten, dann absenken.",
    "Wiederholen."
  ],
  "instructions_es": [
    "De pie, sujeta la barra Z frente a ti.",
    "Encoge los hombros directamente hacia arriba.",
    "Mantén la posición arriba y luego baja.",
    "Repite."
  ],
  "tips_en": [
    "Avoid rolling the shoulders in circles.",
    "Use a full range of motion."
  ],
  "tips_de": [
    "Vermeide kreisende Schulterbewegungen.",
    "Nutze die volle Bewegungsamplitude."
  ],
  "tips_es": [
    "Evita girar los hombros en círculos.",
    "Usa un rango completo de movimiento."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/ez-bar-shrug-start.webp",
      "peak": "images/flat/ez-bar-shrug-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ez-bar-shrug");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.