Shrugs

Shrugs are a simple but effective exercise that focuses on strengthening the upper back, especially the trapezius muscles. This makes the exercise excellent for improving posture, strengthening the shoulders, and building a strong neck. Shrugs can be done with dumbbells, barbells or kettlebells, depending on what you have available.

Correct Form and Technique

Follow these steps to perform Shrugs correctly:

  1. Starting position: Stand with your feet hip-width apart. Hold the dumbbells next to your body with your palms facing your hips.
  2. Raising the shoulders: Raise the shoulders straight up towards the ears using the muscles in the upper back, without bending the elbows. Hold the top of the movement for one second.
  3. Controlled lowering: Slowly lower your shoulders back to the starting position. Avoid rolling your shoulders during the movement.

Watch this video for proper technique:

Common Errors

To get the most out of Shrugs and avoid injury, avoid these mistakes:

  • Rolling of the shoulders: The movement should be straight up and down. Avoid rolling your shoulders as this can lead to injury.
  • Using too heavy a weight: Choose a weight that allows you to perform the exercise with good control. Too much weight can reduce efficiency and increase the risk of injury.
  • Poor posture: Keep your back straight and your core engaged to avoid strain on your lower back.

Modifications and Variations

Here are some variations of Shrugs to adapt the exercise to your needs:

  • Barbell Shrugs: Use a barbell to balance the weight equally on both sides of the body.
  • Kettlebell Shrugs: Hold a kettlebell in each hand to challenge your stability and get a slightly different weight distribution.
  • One Arm Shrugs: Do the exercise with one hand at a time to challenge balance and strengthen one side of the body at a time.

Here's a video showing a kettlebell variation:

Number of Repetitions and Sets

The number of repetitions and sets can be adjusted based on training level:

  • Beginners: Start with 3 sets of 10-12 repetitions with light weights.
  • Advanced: 4 sets of 12-15 repetitions with moderate to heavy weight.
  • Expert level: 4-5 sets of 8-10 repetitions with heavy weight for maximum muscle growth.

Breathing technique

Breathe correctly to maintain stability during Shrugs:

  • Breathe in: Take a deep breath before lifting your shoulders.
  • Exhale: Exhale as you lower your shoulders back to the starting position.
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