Shrug

Shoulder Shrug · Trap Shrug

IsolationPull forceIsolationBeginner

BarbellDumbbellTrap barCableSmith machineMachine Free weightsCableMachines

The shrug is the foundational trap-building exercise, elevating the shoulders straight up toward the ears against load to train the upper trapezius. Stand tall with the arms hanging, lift the shoulders as high as possible, pause to squeeze at the top, then lower under control through a full range. Avoid rolling the shoulders, which adds no benefit and can stress the joint; move straight up and down with the elbows kept straight.

Mechanic

Isolation

Load type

Weighted

Utility

Basic

Wikipedia ↗Video guide ↗

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