A variation of shrugs that allows for a greater range of motion.
- +Effectively targets upper traps
- +Natural arm position reduces joint strain
- –Easy to cheat with momentum
- –Minimal involvement of other muscles
- –Poor form can cause neck or shoulder tension
This exercise targets:
Upper Back
Traps
Shoulders
Side Delts
Rear Delts
–
Forearms
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, dumbbells at sides with neutral grip
- Brace core, chest up, shoulders back and down; arms straight
- Shrug straight up by lifting shoulders toward ears
- Pause briefly at the top; squeeze your traps
- Lower slowly, letting shoulders fully stretch at the bottom
- Keep head neutral; don’t roll or rotate the shoulders
- Use control, not momentum; pick a weight you can pause with
- Breathe out on the lift, breathe in on the lower