The Shrug Exercise

The exercise known as the shrug or shrugs is one that works the Trapezius. The Trapezius is two muscles located at the top of your back, they run from the back of the neck down the spine to the middle of the back and out to the rear of the shoulder.

The benefit from this exercise is that the Trapezius muscles will not only help sculpt your back to look big and strong, they also will give the impression of bigger shoulder muscles.

There are two forms of the exercise called shrugs, the first of these is performed with a barbell and the second is performed with dumbbells.

Barbell Shrugs

Equipment - Barbell bar and weights

Preparation - Hold bar with an over hand grip about shoulder width apart and your feet about shoulder width apart.

Movement - Stand straight and raise your shoulders in a shrugging movement so your shoulders come just below your ears, only move up and down do not roll the shoulders.

Reps/Sets 8 reps for 5 sets

Below is a video showing the correct form for this barbell shrug exercise

Dumbbell Shrugs

Equipment - Dumbbells of desired weight

Preparation - Hold the dumbbells by your side with your palm facing in towards your body, face forward keeping your body in an upright stance.

Movement - Stand straight and raise your shoulders in a shrugging movement so your shoulders come just below your ears, only move up and down do not roll the shoulders.

Reps/Sets 8 reps for 5 sets

Below is a video showing the correct form for this dumbbell shrug exercise