Shrug
Also called dumbbell shrug, shoulder shrug
- Works
- Upper back · trapezius and rhomboids
- Neck · deep neck flexors and upper trapezius
- Forearm and grip · wrist and finger flexors
- Needs
- Dumbbells or barbell and plates
Setup
Stand tall with a dumbbell in each hand at your sides, or a barbell in front of your thighs.
Steps
- Lift your shoulders straight up toward your ears.
- Hold for a moment.
- Lower them slowly.
Breathing
Breathe in as you lower. Breathe out as you lift.
Where you feel it
At the top of your shoulders and the base of your neck.
Common mistakes
- Rolling the shoulders in circles.
- Bending the arms to lift.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.