What Is a Shoulder Shrug?

The shoulder shrug is a free weight exercise that works the trapezius muscles in the neck and shoulders. It is an isolation exercise that focuses on specific muscles so should be done with lighter weights. The shoulder shrug can be done with a weighted barbell or two dumbbells held in both hands.

  1. Features

    • To perform the shoulder shrug, pick up free weights in your hands. If you are using a barbell, grab it with both hands evenly spaced on the bar. If you are using dumbbells, pick up the same amount of weight in both hands. Hold the weight in an overhand grip with your thumbs wrapped around. Stand up with your arms hanging straight down and the weights in front of you. Space your hands shoulder-width apart or slightly wider. Shrug your shoulders upward as high as you can, and then lower your shoulders. This is one repetition of the shoulder shrug exercise.

    Function

    • Since the shoulder shrug is an isolation exercise, it requires a very specific and limited motion. The only part of your body that should move during the exercise is your shoulders. They should be raised for two seconds, then lowered in a controlled fashion. This will develop the trapezius muscles in the shoulders and neck. Do three sets of 10 to 12 repetitions in each set.

    Effects

    • The shoulder shrug develops the muscles along the ridge of the neck and along the sides of the neck. Well-defined trapezius muscles complement a defined upper body. They create an athletic slope to the shoulders. The shoulder shrug also strengthens the muscles in and around the neck. This is important for protecting the neck and spine while participating in contact sports. Football players often do the shoulder shrug exercise to develop their necks.

    Considerations

    • While performing the shoulder shrug, it is very important to avoid yanking up the weight. Do not arch your back or swing backward in order to raise the barbell or dumbbells. This is cheating and does not work the trapezius muscles at all.

    Warning

    • Only use the amount of weight that you can shrug under control. If you attempt to lift too much weight, you will use bad technique and might hurt yourself. It is quite easy to pull a muscle in your neck or pinch a nerve if you use too much weight while performing a shoulder shrug. There is also a risk of dropping the weights on your feet if they slip out of your hands. Grip the weight securely and lift a reasonable amount of weight.