Grip and trap training: carries, shrugs and forearms

What this exercise trains

Grip and trapezius training cover different tasks: forearm muscles hold loads or move the wrist, while the upper trapezius between your neck and shoulders lifts and supports your shoulders. Additional sets can help target these areas when grip limits your pulls or you want direct development.

Farmer's walks combine holding with walking, shrugs focus on shoulder elevation, and wrist curls use a small local movement. Choose according to that goal. Fatigued forearms can limit your next rowing or deadlift work, so the end of a session is often a practical place.

Grip training: holding, carrying or moving the wrist?

If your fingers give out first during pull-ups, holding on is the skill to practise. Hangs and farmer’s walks suit that task. Wrist curls train bending and extending the wrist, while shrugs train lifting the shoulders. Choose the exercise that matches what you want to improve.

Practise hanging with your feet supported

A dead hang means holding a bar with your arms straight. At first, your feet can carry part of your weight. You do not need to hang freely or attempt your longest possible hold.

1. Use a securely fixed bar you can reach from a stable, non-slip platform. Position the platform so you can put your feet back down at any point.
2. Take a roughly shoulder-width grip with your thumbs wrapped around the bar. Keep your arms long and gradually transfer some weight into your hands, leaving your feet supported. Stay still rather than swinging.
3. Hold only while your grip feels secure. Put your weight back onto your feet before your fingers open. Stop if you feel a painful pull in your shoulder or elbow.

Build up your holds gradually

Repeat short holds with the same foot support first. When they feel comfortable, use a little less support or hold a little longer, changing one thing at a time. If the overhead position is uncomfortable, farmer’s walks offer another way to train your grip with an adjustable load.

Farmer's Walk

Two loads hang beside you while you walk a set distance. Your grip, shoulder girdle and trunk maintain position over time; choose farmer's walks for carrying strength and record distance or duration alongside the weight.

1. Pick up manageable weights beside your body by bending your hips and knees, then stand tall.
2. Walk with short, steady steps while keeping the weights quiet; avoid leaning sideways and set them down with the same controlled bend.

Technique points to remember

For carries, take short steps with an upright torso. If you lean sideways or your hand opens, set the weight down; for shrugs, raise the shoulders without rolling them.

Start easier, progress deliberately

Start with short carries on a clear path. Increase distance or time before weight; wrist curls use far lighter loads than carries.

Where this exercise fits in your workout

Save heavy carries and grip work for the end when deadlifts or pull-ups come first. For farmer's walks, record weight per hand and distance. Use time for static holds and reps for shrugs or wrist curls.

Warm up with easier sets before these working sets.

Wrist Curl

With your forearm supported, you bend only the wrist against a light load. Choose it for direct wrist-flexor work alongside gripping exercises, using small load increments and keeping the forearm on its support throughout.

1. Sit with your forearms supported on your thighs or a bench, palms upward and wrists just beyond the edge.
2. Curl the weight by bending only your wrists, then lower slowly; use a light load and keep your forearms still.

Reverse Wrist Curl

With your palm facing down, you lift the back of your hand by extending the wrist. Choose it to train the forearm extensors alongside wrist-flexion work, starting substantially lighter than you might expect from regular curls.

1. Support your forearms on your thighs or a bench with palms facing down and wrists free beyond the edge.
2. Lift the backs of your hands, then lower slowly; keep your grip gentle, forearms still and movement within a comfortable range.

Barbell Shrug

A bar in front of your body lets both shoulders elevate against an easily increased load. Choose it for direct upper-trapezius work, using the short movement without rolling your shoulders or bouncing through your knees.

1. Stand tall holding a barbell in front of your thighs with an overhand grip and relaxed knees.
2. Lift your shoulders straight toward your ears, pause briefly and lower slowly.
3. Keep your arms long and avoid rolling the shoulders or bending your elbows to lift the weight.

Dumbbell Shrug

Dumbbells hang beside your body and let each hand find its own angle. Choose them for more grip and shoulder freedom than a straight bar, especially when holding a bar in front feels awkward or obstructed.

1. Stand tall with a dumbbell beside each thigh, palms toward your body and your neck relaxed.
2. Lift your shoulders straight toward your ears, pause briefly and lower slowly.
3. Keep your arms long and avoid rolling the shoulders or bending your elbows to lift the weight.