Types of Shrugs

Shrugs are used in weightlifting for the purpose of isolating the muscles in the shoulders, upper back, arms and chest. Workouts include full-body workout, workouts with dumbbells and workouts with barbells. Any weighted object may be used so long as the person can maintain proper form while holding the object. The amount of weight to be used in the exercises will depend on individual strength and end goals. For example, toning muscles will require a weight that allows 12 to 15 repetitions. Excessive shrugging and lifting exercises can cause problems like depressed spine that lead to lower back problems.

  1. Barbell Shrug

    • Shrugs performed with barbells help to build the trapezius muscle. Stand with feet hip-width apart and step under the bar in the same position. The barbell push press is a lifting exercise that needs to be performed in two sets of 5 to 10 repetitions. It is important to avoid arching the back or moving the feet during the exercise. Grasping the barbell with hands spaced apart, slightly wider than shoulder width, flex elbows, lift the bar and position over the chest. Keeping the chest up, point the toes forward and shift the weight to the heels, pushing the bar overhead and then slowly lowering it to floor level.

    Behind-the-Back Barbell Shrug

    • Grip the barbell behind the thighs to perform a behind-the-back barbell shrug. Hands and feet need to maintain shoulder-width distance apart, with knees slightly bent. With arms straight, lift shoulders in the direction of the ears to the highest possible extent. The focus should be on pulling the bar up and slightly behind the exerciser. Each contraction needs to be held for a second prior to lowering the bar to the start position. Repeat for sets of 5 to 10 repetitions.

    Standing Shrug

    • The standing shrug focuses on building and toning the trapezius and rhomboid muscles. Hold a weight in each hand, with arms down to the fronts of the thighs. Feet should be shoulder-width apart and the knees slightly bent. Shrug shoulders straight up to a count of two, shifting the weight on the heels and keeping the torso straight. Return to start position on the count of two. Weight can be the maximum amount the individual can bear because of the short motion of the shrug.

    Cable Shrug

    • The cable shrug is performed by attaching the handles to the lower pulley on the cable machine. Standing with feet spaced at shoulder-width distance, face the cable machine. With arms extended straight out in front, grasp the handles with the hands facing downward. Pull shoulder blades in together and stand up straight with head and eyes facing forward. Elevate shrugs in an upward and backward (slight) movement, using the trapezius muscle. Lower shoulders and return to the original position, keeping arms straight through the entire routine.