Shoulder Shrug

A weightlifting exercise that isolates the upper traps muscles by raising the shoulders toward the ears while holding a barbell at arm's length, without bending the elbows.

Instructions

1. Stand erect with feet shoulder-width apart, grasping a barbell with both hands at arm’s length.
2. Hold the barbell with palms facing toward your body (neutral grip) or slightly in front, hands about shoulder-width apart.
3. Keep your arms straight throughout the movement; do not bend your elbows.
4. Raise the shoulders as high as possible, shrugging upward toward your ears.
5. At the top of the movement, pause briefly while maintaining a horizontal slope of the shoulders.
6. Lower the barbell back to the starting position with control.
7. Avoid rotating or rolling your shoulders; move straight up and down.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep the barbell close to your body throughout the movement to reduce strain on the shoulders.
• Do not bend your elbows; this should be a pure shoulder shrug movement.
• Maintain an upright posture with shoulders back and chest up.
• Perform the movement with full range of motion, reaching the highest point possible.
• Control the weight on the way down; avoid simply dropping it.