Exercise Library / Shrug
Shrug
The shrug lifts your shoulders toward your ears under load.
Strength TrainingWhat this exercise does
The shrug lifts your shoulders toward your ears under load. It strengthens the trapezius muscle that supports your neck and upper back.
At a glance
- Muscles worked
- Traps
- Experience
- Intermediate
- Good for
- Everyday Strength
How to do it
- Stand holding a dumbbell in each hand, arms at your sides.
- Lift your shoulders straight up toward your ears.
- Hold for a second at the top.
- Lower slowly.
- Do 10 to 15 reps.
Common mistakes
- Rolling the shoulders in circles.
- Using too heavy a weight.
- Moving your head forward.
Make it easier or harder
Make it easier
Use lighter weights.
Make it harder
Hold the top for three seconds.
Keep it safe
Move straight up and down. Rolling the shoulders adds nothing and may irritate them.
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