Setup & Positioning
Barbell Shrug:
- Stand with feet about shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.
- Arms straight, shoulders relaxed, core braced.
Dumbbell Shrug:
- Stand with a dumbbell in each hand at your sides, palms facing your body.
- Core tight, shoulders relaxed.
Key point: “This is an up-and-down movement of the shoulders—no rolling, no swinging.”
Execution
- Lift (shrug) your shoulders straight up toward your ears as high as possible.
- Pause for a 1–2 second squeeze at the top.
- Lower slowly back to the starting position under control.
Where You Should Feel It
- Upper trapezius contracting at the top
- Light forearm and grip activation holding the weight
Where You Shouldn’t Feel It
- Lower back strain from leaning
- Neck discomfort from craning forward
- Shoulder joint pain from rolling or rotating excessively
Breathing
"Exhale as you shrug up, inhale as you lower down."
Common Mistakes to Avoid
- Rolling the shoulders – This can strain the joints; move straight up and down.
- Using momentum – Keep it slow and controlled.
- Holding the breath too long – Maintain steady breathing.
- Too much weight – Prioritize range of motion over load.
