It can make good sense to use lifting straps for shrugs if your grip tires before your traps. Straps help you hold onto the weight so your hands and forearms don't end the set before the muscle group you're trying to train.
However, straps are not necessary for all sets. If you can hold the weight securely without assistance, you can easily perform shrugs without straps and simultaneously train your grip.
What do shrugs train?
Shrugs are a relatively simple exercise where the shoulder blades move upwards towards the ears and then are lowered back down in a controlled manner. The exercise primarily trains the upper part of the trapezius, often called traps.
Other muscles around the shoulders, shoulder blades, and core help stabilize the body and the weight.
Shrugs can be performed with:
- Dumbbells.
- Barbell.
- Trap bar.
- Smith machine.
- Cable machine.
Why use straps for shrugs?
Shrugs are often performed with a relatively heavy load that must be held throughout the entire set. Therefore, your fingers and forearms can become fatigued before your traps have completed the planned work.
Lifting straps can help to:
- Reduce the demands on your grip.
- Hold heavy dumbbells or a barbell more securely.
- Maintain control throughout the set.
- Complete the planned amount of training.
- Shift attention from your hands to the movement of your shoulder blades.
Straps don't directly train the traps and don't automatically make the exercise more effective. The benefit arises when grip would otherwise be the limiting factor.
When do straps make sense for shrugs?
Consider straps if:
- Your hands open before the set is finished.
- Dumbbells or the bar start to slip.
- Your forearms get tired long before your traps.
- You are performing heavy or longer working sets.
- Your grip is already fatigued after deadlifts or rows.
If you can hold the weight securely and complete the set with good technique, there's no inherent reason to use straps.
When should you train shrugs without straps?
It can be beneficial to omit straps when:
- You are performing light warm-up sets.
- The load does not challenge your grip.
- You want to train grip strength simultaneously.
- Shrugs are part of your targeted grip training.
A practical solution is to start without straps and only put them on when your grip becomes the limiting factor.
How to perform shrugs with good technique
- Choose a controllable load. You should be able to move your shoulders through their natural range of motion without using your hips or knees to generate momentum.
- Stand stably. Keep your feet firmly planted and brace your core lightly.
- Keep your arms long. Your elbows should not actively bend during the movement.
- Lift your shoulders up. Move your shoulder blades in a controlled manner towards your ears.
- Avoid rolling your shoulders in circles. A controlled upward and downward movement is sufficient.
- Lower the weight slowly. Maintain control and tension instead of just letting the weight drop.
If the load is so heavy that the movement becomes very short, or you have to use your whole body to get the weight up, it may be necessary to reduce the weight.
How to use straps for shrugs
- Pass your hand through the loop so the strap is around your wrist.
- Place the loose end of the strap on the same side as your palm.
- Pass the strap under and around the bar or handle.
- Rotate your hand or the bar slightly to tighten the strap.
- Close your hand around the bar and check that both straps are positioned evenly.
- Lift the weight in a controlled manner, keeping your arms straight throughout the set.
Straps should support your grip, but you should still actively hold the bar. They should not be so tight around your wrist that they cause pain or numbness.
What types of shrugs are straps good for?
Dumbbell shrugs
With heavy dumbbells, grip can be challenged because each hand has to control its own load. Straps can help prevent the dumbbells from slipping during the set.
Barbell shrugs
The barbell allows for a high total load. Here, straps are especially relevant if your fingers start to open before your traps get tired.
Trap bar shrugs
A trap bar places your hands along the sides of your body and provides a neutral grip. Straps can still be useful for heavy or longer working sets.
Smith machine shrugs
The fixed range of motion makes it easier to focus on the shrug movement itself. Straps can be used if grip limits the planned training volume.
Cable shrugs
A cable machine provides continuous resistance throughout the movement. Straps are usually most relevant at high loads or longer sets.
How many sets and reps should you do?
There isn't a specific number of repetitions that suits everyone. Shrugs can be trained with both heavier and lighter loads, as long as the movement is controlled.
A practical starting point could be:
- 2–4 working sets.
- 8–15 controlled repetitions.
- A load that allows for a clear range of motion.
- Straps on sets where grip would otherwise end the set.
Prioritize progression over time through more controlled repetitions, higher load, or better execution.
Typical mistakes with shrugs with straps
- Too heavy a load: The movement becomes very short, and the rest of the body creates momentum.
- Shoulders rolled in circles: This doesn't necessarily add anything to the primary shrug movement.
- Elbows bent: The exercise starts to resemble a row or upright row.
- Weight drops uncontrollably: The eccentric (lowering) part of the movement disappears.
- Straps used on all sets: Grip gets less training, even when straps are not necessary.
- Straps wrapped incorrectly: Straps should be wrapped around the bar in a direction that tightens when the hand closes.
Which lifting straps are best for shrugs?
StrapIt Standard
The versatile model and the obvious choice for most. It can be used for dumbbells, barbells, and trap bars.
StrapIt Premium
The extra padding can be relevant if you perform many heavy sets and prioritize more comfort around the wrist.
StrapIt Short
The shorter model can be a good choice if you prefer less material around the bar and a more direct contact with the weight.
Read our comparison of StrapIt Standard, Premium, and Short.
Can straps help build bigger traps?
Straps don't directly build traps. However, they can help you complete your planned training if your grip would otherwise end the set too early.
Muscle development still depends on training volume, load, technique, progression, and recovery, among other factors.
Conclusion
Lifting straps make sense for shrugs when your hands and forearms tire before your traps. They help you hold on and maintain focus on the shrug movement itself.
Don't automatically use them on all sets. Feel free to start without straps and add them to working sets where grip would otherwise limit your training.
Frequently asked questions
Should you use straps for shrugs?
Not necessarily. Straps are relevant if your grip tires before your traps or prevents you from completing the set with good control.
Which straps are best for shrugs?
StrapIt Standard is the versatile choice for most, while StrapIt Premium provides extra padding for heavy sets and high training volume.
Should you use straps for all sets?
No. You can perform warm-up sets and lighter working sets without straps, and only use them when grip becomes the limiting factor.
Do straps help with bigger traps?
Not directly. They can help you complete your planned training if your grip would otherwise end the set before your traps.
Are dumbbell or barbell shrugs best with straps?
Straps can be used for both variations. The choice depends on which exercise you prefer and when your grip becomes limiting.
Should you roll your shoulders during shrugs?
No. A controlled up and down movement is sufficient. Avoid turning the movement into uncontrolled circles.
