Shoulders

Shrug

Raising your shoulders toward your ears under load: the most direct exercise for your upper traps.

Also known as: barbell shrug, trap shrug

Level: Beginner
Equipment: Barbell
Type: Isolation

Movement

Muscles worked

Shrug muscle map: traps and rhomboids highlighted on the front and back of the body

How to do it

Stand holding the bar in front of your thighs, arms straight, hands shoulder-width apart.
Lift your shoulders straight up toward your ears as high as you can.
Hold for a second at the top, squeezing your traps.
Lower slowly to a full stretch.

Form cues

Straight up and down, no rolling.
Arms straight; your elbows don't bend.
Use straps if your grip gives out before your traps.

Common mistakes

Rolling your shoulders: it adds nothing and stresses the joint.
Tiny reps from too much weight: really lift toward your ears.
Jutting your head forward: keep your neck neutral.

Sets and reps

3-4 sets of 10-15 reps with 60-90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from shrugs.

Dumbbell shrug
Dumbbells at your sides allow a more natural path.
Dumbbell · Beginner
How to do it
1. Stand holding dumbbells at your sides.
2. Shrug your shoulders straight up as high as possible.
3. Hold briefly, then lower.
Primary
Traps
Secondary
Rhomboids
EZ-bar shrug
A wrist-friendly grip.
EZ Curl Bar · Beginner
How to do it
1. Stand holding an EZ-bar in front of you.
2. Shrug your shoulders straight up.
3. Hold at the top, then lower.
Primary
Traps
Secondary
Rhomboids
Kettlebell shrug
Like dumbbells, with more grip work.
Kettlebell · Beginner
How to do it
1. Stand tall with feet hip-width apart, holding a kettlebell in each hand with palms facing your body.
2. Keep your arms straight and shoulders relaxed.
3. Elevate your shoulders straight up towards your ears, squeezing your traps at the top.
4. Hold the contraction briefly.
5. Slowly lower your shoulders back to the starting position with control.
Primary
Traps
Secondary
Forearm Flexors
Smith machine shrug
A guided path for heavy, stable loading.
Smith Machine · Beginner
How to do it
1. Stand upright inside a Smith machine with the bar at thigh height.
2. Grip the bar slightly wider than shoulder-width with an overhand grip.
3. Unrack the bar and let it hang in front of your thighs.
4. Shrug your shoulders straight up toward your ears.
5. Hold the top for a moment, then lower slowly.
Primary
Traps
Secondary
Forearm Flexors
Machine shrug
A plate-loaded machine with handles at your sides.
Shrug Machine · Beginner
How to do it
1. Load the plate horns evenly and stand on the machine platform, facing away from the frame.
2. Take a handle in each hand with your arms hanging straight down at your sides and your shoulders relaxed.
3. Stand tall with your chest up, your chin level and your knees soft.
4. Shrug your shoulders straight up toward your ears as high as they will go, and hold for a moment at the top.
5. Lower under control until your shoulders are fully down, and repeat for the desired number of repetitions.
Primary
Traps
Secondary
Forearm Flexors
Behind-the-back shrug
The bar behind your glutes: a little more mid-trap work.
Barbell · Intermediate
How to do it
1. Stand holding a barbell behind your back with an overhand grip.
2. Keep your arms straight and chest up.
3. Shrug your shoulders straight up toward your ears.
4. Pause and squeeze at the top.
5. Lower under control and repeat.
Primary
Traps
Secondary
Forearm Flexors, Rhomboids
Chest-supported dumbbell shrug
Lying on an incline bench: targets the mid traps.
Dumbbell · Intermediate
How to do it
1. Set an incline bench to about 30 degrees.
2. Lie face down on the bench holding dumbbells at arm's length.
3. Shrug your shoulders up and back toward your ears.
4. Squeeze your upper traps at the top.
5. Lower under control and repeat.
Primary
Traps
Secondary
Rear Delts, Rhomboids