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Shoulders

Shrug

Strengthen your traps with simple shoulder shrugs.

Primarily targets the trapezius muscles, with benefits for the upper back and posture.

See all variants of this movement→
How to doTips
Body Part
Shoulders
Level
Beginner
,
Intermediate
Muscles
Traps
Modality
Isolation
Direction
Pull
Equipment
Dumbbells
Barbell
Goal
Strength
,
Hypertrophy

How to do:

  1. Stand upright, holding a dumbbell or barbell in each hand.
  2. Keep your arms fully extended at your sides.
  3. Shrug your shoulders as high as possible.
  4. Hold for a second at the top, then slowly lower your shoulders back down.
  5. Repeat for 12-15 reps.
  6. Complete 3-4 sets.

Tips:

  • Keep your back straight and avoid using momentum.
  • Exhale as you shrug your shoulders up and inhale as you lower them.
  • Focus on slow, controlled movements for maximum activation.

Similar Exercises

Barbell Shrug
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