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- Targeted Muscles:
- Additional Muscles:
- Trapezius, Middle
- Levator Scapulae
- Erector Spinae
- You can perform the shrug using a barbell or a dumbell.
- You can also perform the shrug using a leg raise machine by keeping the pads on your shoulders and moving them using your shoulder muscles.
- Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed. For example, raising shoulders until slope of shoulders become horizontal may be considered adequate depending upon individual body structure and range of motion with lighter weight.
- The shrugs are the best exercise to work your traps (Trapezius muscle).
- If you have neck, shoulder problems, you should be careful when performing this exercise.
- Keep your body straight and avoid lifting weight from the elbows or wrists. While using dumbells, hold the dumbells parallel to your body on either sides and lift and lower slowly by moving the shoulder muscles only. In case of a barbell shrug, hold the barbell in front of the body with the palms facing towards the ground and lift and lower slowly.
- Do not bend your body front or back.
- Do not try to lift the weight from the forearms.
- Do not bend the elbows.
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