How to Do Shrugs

When the topic of upper body mass builders is discussed, more often than not, you will hear a variety of bench presses and bent-over rows mentioned first. However, in terms of achieving a proportioned build, one must not forget a crucial mass builder for your upper body – the shoulder shrug. <br><br>Shrugs can be performed with a barbell, cable pulley, or dumbbells–the latter is the focus of this article. Targeting the trapezius muscles, shrugs are essential in obtaining that “no neck” look seen on most bodybuilders.

Difficulty: Moderately Challenging

Instructions

1. Stand with your legs shoulder-width apart and grab a dumbbell in each hand. Your back should remain straight throughout the movement.

2. Hold each dumbbell at your side with your palms facing inward.

3. Raise dumbbells as high as possible using only your trapezius muscles. Your arms and legs should not assist in the lift. Envision trying to touch the bottom of your ears with your trapezius muscles. Squeeze for a count of one.

4. Lower the dumbbells toward the starting position in a slow and controlled manner. This is considered one repetition.

5. Complete four sets of eight to twelve repetitions.

Tips & Warnings

• Shrugs can also be performed with a barbell, cable pulley, or while seated. The same form applies for all variations.
• <br>Perform drop sets or super set dumbbell shrugs with barbell or cable shrugs to add variation and overload the muscles.
• If any pain or discomfort is experienced in the neck or shoulder area, stop immediately.
• <br>Do not perform shoulder shrugs with a rolling movement. This can lead to a serious neck or shoulder injury.

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