Traps and neck
Shrug
The Shrug is a strength exercise with a barbell for your traps. Share of the load in the Zulta muscle model: upper traps 68%, mid traps 12% and forearm flexors 8%.
Also known as: barbell shrug, schouderophalen, shrugs
How to do it
- Take a barbell from a rack at mid-thigh height with an overhand grip just outside shoulder width.
- Stand tall with feet hip-width and the bar against the thighs.
- Shrug the shoulders straight up toward the ears, arms straight.
- Hold for a moment at the top.
- Lower the shoulders slowly until they are fully down.
Tips
- Think of lifting the shoulders to the ears, not rolling them.
- Keep the chin level and the neck relaxed.
- Straps help when the grip fails before the traps.
Common mistakes
- Rolling the shoulders forward or backward.
- Bending the elbows to help the bar up.
- Bouncing the bar off the thighs with the legs.
Muscles worked by the Shrug
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.
Shrug alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Shrug work?
Mainly the upper traps. The mid traps assist.
Is the Shrug good for beginners?
Yes. The Shrug is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Shrug?
For example the Cable Shrug, Dumbbell Shrug and Dumbbell Shrug (Seated). They train mostly the same muscles, some with different equipment.
How do you make the Shrug harder?
Add weight or reps, or move on to the Power Shrug and Rack Pull Shrug.
Sources
- Ekstrom et al. 2003, JOSPT 33(5):247-258
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