Hex Bar Deadlift to Shrug
The hex bar deadlift to shrug combines a deadlift with an end-range shrug to maximally target the traps and posterior chain. The hex bar reduces lower back stress compared to a straight bar, making it a safer option for developing the traps, hamstrings, and glutes together.
How to do it
- Step inside a hex bar with feet hip-width apart and grip the handles.
- Hinge at the hips and bend your knees to lower to the bar, keeping your back flat.
- Drive through your heels to stand upright, performing a deadlift.
- At the top of the movement, perform a shrug by elevating your shoulders toward your ears.
- Lower your shoulders and then lower the bar back to the ground with control.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back flat and chest up as you hinge down.
- Drive through your entire foot to stand straight.
- Elevate your shoulders toward your ears at the top.
- Lower your shoulders completely before bending your knees.
Breathing: Inhale deeply and brace your core as you prepare to lift, hold through the transition, and exhale as you lower the weight.
Common mistakes
- Rounding your lower back during the setup or lift, which places excess strain on the spine.
- Rushing the shrug before fully locking out your hips, reducing trap activation.
- Jerking the weight off the floor instead of maintaining smooth, controlled tension.
Muscles worked
Primary: traps. Secondary: hamstrings, glutes, lower back, forearms.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 75 s
Lose weight
3 sets × 10–12 reps, rest 60 s
Build muscle
3–4 sets × 8–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort during the shrug, reduce the weight or omit the shrug portion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Can I do this exercise if I have lower back discomfort?
The hex bar places less stress on the back than a straight bar, but if you feel sharp pain, stop immediately and choose a gentler movement.
Should I pause between the deadlift and the shrug?
Make it one fluid motion by finishing the deadlift lockout and immediately elevating your shoulders at the very top.
How often can I include this in my workout routine?
1 to 2 times per week is plenty to allow your traps and lower body adequate recovery time.