Shoulder shrug

Shoulder shrug technique: Relaxed (left) and elevated.

Inweight training,theshoulder shrug(usually called simply theshrug) is anexerciseused to develop the uppertrapezius muscle.

Form and execution

The lifter stands erect, hands about shoulder width apart, and slowly raises the shoulders as high as possible, and then slowly lowers them, while not bending the elbows, or moving the body at all.The lifter may not have as large a range of motion as in a normalshrugdone foractive flexibility.It is usually considered good form if the slope of the shoulders is horizontal in the elevated position.

Equipment

Abarbell,dumbbells,trap bar,resistance bands,parallel bars,or aSmith machinemay be used for resistance, and overhand, inside, outside, underhand or mixed grip can be used. The barbell can be held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or twodumbbellsorkettlebellscan also be used, together or opposite one another. Atrapbarcan also be used, necessitating an inside grip.Standing calf raise machinescan also be used to execute the shrugging movement,by resting the pads on the shoulders and trying to raise the shoulders as high as possible.

Benefits

Shoulder shrug exercises can help to strengthen neck and shoulder muscles which in results help to reduce neck pain. The core muscle that gets activated during shoulder shrugs are trapezius.