If you neglect your traps and fail to strengthen them alongside the other muscles in your back, it can lead to poor posture, decreased performance, and even injury down the line. However, if you use shoulder shrugs exercises to strengthen and balance the muscles in your traps, your overall performance will improve, and you’ll be able to lift even more weight.
You should learn about some of the best shoulder shrug exercises to include in your workouts for stronger, better-looking traps.
In the following section, we will discuss
- What is shoulder shrug
- Benefits of shrug exercises
- Benefits of shrugging exercise
- Best shoulder shrug exercises and How to do them correctly
What Are Shoulder Shrugs?
Shrugs, also known as shoulder shrugs, are an isolation exercise targeting your trapezius muscles.
Shrugging is an effective and easy-to-perform home exercise that will improve the strength of your trap. Your physiotherapist also recommends this exercise when anyone has a neck and shoulder pain.
If you have a desk job, you likely spend a long part of your day with your neck leaned forward, your shoulders depreciated, and your eyes focused on a screen in front of you. Over time, this posture can take quite a toll on your neck and shoulder muscles.
And if your goal is to build a bigger and stronger trap, you can also perform shrugs with a pair of dumbbells, a barbell, a cable or smith machine.
To do it, keep your arms straight as you lift your shoulders toward your ears. Pause for a moment before lowering your shoulders back to the starting position. Repeat.
Shoulder Shrug Benefits
There are benefits to properly done shoulder shrugging.
- Helps to improve your posture.
- The muscle stability of the neck
- Trapezius muscle stability
- Helps to boost the strength of your shoulder
- Increased upper back muscle strength
- The strain on the shoulder and neck muscles is reduced.
- The chronic neck and shoulder pain has been reduced.
Benefits of the stronger Trapezius & Upper Back Muscles
The trapezius muscle is a large muscle at the top of your back and neck that supports the scapula and your arms. It is a muscle that is used continuously, daily. Traps muscles have an essential role in supporting shoulder and neck movement.
The upper portion of the trapezius influences the overall roundness of a physique’s frame, while the middle and lower portions contribute to back thickness.
The primary function of the traps is to move or stabilize the scapulae (shoulder blades), which means they’re engaged most fully during shrugging movements, elevating the arms overhead, and pulling the shoulders back.
The upper trapezius is responsible for raising the shoulders and is seen from the front. The middle and lower traps are seen from the back, and they are responsible for pulling the scapulae together.
Muscles Used During Shrug Exercises
Shrug exercise strengthens the upper back, part of the trapezius and neck region, and also helps to improve posture.
Shoulder shrugs are a popular choice of exercise for strengthening your upper back, shoulder muscles, neck, and upper arms too.
The main muscles that shoulder shrugs target are the upper traps, other muscles worked are several other upper back muscles, including the middle traps, lower traps, and rhomboids.
How to do shoulder shrugs
Shoulder shrugs can be performed with or without weights. Shoulder shrugs with weights greatly increase the strengthening potential of this exercise.
If you are a beginner, you should start with bodyweight shoulder shrugs and then gradually increase the weight.
To perform this exercise safely and in proper form, follow these steps.
- Stand with your feet flat on the ground and your shoulders and hips in a straight line.
- Your arms are by your sides, if you’re using weight for this movement, then hold it in your hands. Turn your palm to face each other.
- Keep your chin up, your neck should be straight, and your gaze should be straight ahead.
- When you bring your shoulder as high up towards your ear as you can.
- Slow down the movement so that you feel some resistance to your muscles.
- Hold at the top for a moment, and then return to the starting position.
- Do 3 sets of 10 to 20 repetitions.
- When your shoulders are strengthened, you can increase your reps and use weight.
How to perform shoulder shrugs correctly:
Shoulder shrugs do not involve a long range of movement, and hence can be performed with heavier weights as compared to the kind of weights one would lift while performing other isolated exercises such as dumbbell curls or tricep workouts.
There aren’t many steps or instructions to follow. But you should be aware of some safety protocol when you try this exercise.
- Never roll your shoulders when you’re doing a shrugging.
- Make sure you carefully lift your shoulders up before dropping them back down in the same vertical direction.
- Remember to warm up before exercise and stretch afterwards to avoid any workout injuries.
- It is recommended that you allow at least 36 to 48 hours of rest before training the same muscle groups, to allow for sufficient recovery. Your results will ultimately be based on your ability to adequately recover from your workouts.
Now, let’s get into the best shoulder shrug exercises for strength and hypertrophy of traps, using various types of fitness equipment.
8 Best Shoulder Shrug Workout Variations
The shrug is one of the most simplistic and easy trap exercises to perform. There are several variations to the shoulder shrug exercise.
Shoulder shrugs are the best exercises to build bigger, stronger trapezius muscles. This exercise can also be done with heavy weights to increase trap thickness.
Here are the best shoulder shrug exercises that you can do with a dumbbell, barbell, cable, and smith machine to develop the massive traps.
1. Dumbbell Shrug Exercise
The dumbbell shrug is a variation and one of the best exercises to build bigger, stronger trapezius muscles.
Dumbbell shoulder shrug exercise can be done extremely heavily to thicken the traps that really help you in doing back poses. This is one of the best isolation exercises for trapezius muscle.
Traps, being a stubborn muscle group for many, can be trained with a fairly high frequency during the week.
How To Do It
- Stand upright, keeping arms at sides and with a heavy dumbbell in each hand.
- Try not to move anything but your shoulders.
- Raise your shoulders as high as you can, as if trying to touch them to your ears.
- Hold at the top for a moment, and then return to the starting position.
Tips
- Inhale when you lower the weight and exhale when you lift.
- Adding a pause at the top of the movement can help to enhance the mind-muscle connection.
- Limit momentum and excessive jerking or bouncing of the weight.
2. Incline Dumbbell Shrug
Incline dumbbell shrug is a variation of dumbbell shrug exercises that strengthen the upper back, part of the trapezius, and neck region, and it also helps to improve posture.
This shrugging variation will shift emphasis to the upper traps as well as the upper portion of the middle traps. The fact is that your chest is pressed on the bench will make it difficult to use momentum to drive the weight up.
How To Do It
- Grab a pair of dumbbells and straddle an adjustable-incline bench with your feet flat on the floor or position them on the bench frame to support your body.
- Hold the dumbbells with a neutral grip at your sides and lie chest-down on an incline bench.
- Slowly shrug your shoulders up toward your ears. At the top, pause for a moment and contract hard through your traps and rhomboids.
- Slowly lower the weights back to the starting position.
Tips
- Keep your arms straight throughout the entire movement.
- Avoid using extremely heavyweights.
- Move the dumbbells in a smooth and even manner, without jerking them at all.
3. Barbell Shrug
Barbell Shrug is one of the best exercises to build bigger, stronger trapezius muscles. This exercise can be done extremely heavily to thicken the traps that really help you in doing back poses.
Traps, being a stubborn muscle group for many, can be trained with a fairly high frequency during the week.
How To Do It
- Stand with feet placed shoulder-width apart, knees slightly bent, and core stable.
- Grip the barbell with your hands facing downwards in a pronated grip.
- Raise your shoulders without bending the elbows as far as possible, getting them closer to your ears.
- Hold the contraction and squeeze for a brief second. In a controlled and stable manner, lower the weight back down to the starting position.
Tips
- Go as high as possible, but limit momentum and excessive jerking or bouncing of the weight.
- Go full range. Move only the shoulders and keep the rest of the body steady.
4. Smith Machine Shrug
The barbell shrug is probably the best movement to use to tone or build up the trapezius muscle. There are several variations of the barbell shrug, one of which is done on the smith machine.
The Smith machine shrug is an upper-body exercise, targeting the traps (trapezius muscles). It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training.
How To Do It
- Stand in a Smith machine holding the unlatched bar with an overhand grip in front of your thighs. Both your hands and your feet should be shoulder-width apart.
- Lift your shoulders toward your ears as high as possible while keeping your arms straight.
- Hold the contraction for a second before lowering the bar back to the starting position.
- Repeat for the desired number of repetitions.
Tips
- Focus on lifting the weight with your traps, not by your biceps.
- Pausing at the top of the barbell shrug makes the exercise more challenging and you’ll get more out of it.
- Do not roll your shoulders, as this can lead to a shoulder injury.
5. Behind-the-Back Barbell Shrug
The barbell behind-the-back shoulder shrug is one of the variations of shrugging exercise to target the upper traps.
Having the bar behind you helps keep your shoulders pulled up and back instead of rounded forward.
It is popular in strength and muscle-focused upper-body training and is often trained on a shoulder day.
How To Do It
- Stand while holding a barbell with an overhand grip behind your thighs. Both your hands and your feet should be shoulder-width apart.
- Lift your shoulders toward your ears as high as possible while keeping your arms straight.
- Hold the contraction for a second before lowering the bar back to the starting position.
- Repeat for the desired number of repetitions.
Tips
- Focus on lifting the weight with your traps and not with your biceps.
- Pausing at the top of the barbell shrug makes the exercise more challenging, and you’ll get more out of it.
- Do not roll your shoulders, as this can lead to a shoulder injury.
6. Smith Machine Behind-the-Back Shrug
Smith Machine Behind-the-Back Shrug is the variation of the smith machine shrug.
It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training.
How To Do It
- Stand in a Smith machine holding the unlatched bar with an overhand grip in the back of your thighs. Both your hands and your feet should be shoulder-width apart.
- Lift your shoulders toward your ears as high as possible while keeping your arms straight.
- Hold the contraction for a second before lowering the bar back to the starting position.
- Repeat for the desired number of repetitions.
Tips
- Focus on lifting the weight with your traps and not by your biceps.
- Pausing at the top of the barbell shrug makes the exercise more challenging, and you’ll get more out of it.
7. Calf raise machine shrug (Gripless Shrug)
The gripless shrug is the best shrugging exercise variation because in this, you’re holding the weight in your hands, and you don’t have to depend on your grip strength to effectively work the traps.
The gripless shrug or calf raise machine shrug is a very effective isolation exercise for the trapezius muscles. Because typically, a standard shrug would require you to hold the weight with both hands, but the gripless shrug eliminates the need for grip strength.
Many people actually find their grip to give up before the traps are exhausted, and this is very frustrating.
How To Do It
- Stand inside the standing calf raise machine with your shoulders under the pads.
- Grab the handles for stability, although this isn’t necessary. Exhale as you slowly raise your shoulders as high as you can.
- Hold for a count of two. Inhale as you slowly lower your shoulders to the starting position.
- Repeat for the desired number of repetitions.
Tips
- Keep your back straight and core tight.
- Avoid using a weight that is too heavy because it will limit your range of motion.
8. Cable Shrug
The cable shrug is a variation of the shoulder shrug that is utilized to build the trapezius muscle of the upper back.
It is one of the best exercises for isolating the traps, and it offers versatility to further improve development.
How To Do It
- Grab a cable bar attachment that is attached to a low pulley. Your hands should be shoulder-width apart or slightly wider if you wish. Your hands should be facing down.
- Stand close to the pulley and extend your arms in front of you while holding the bar.
- Raise your shoulders, lift the bar as high as you possibly can. Exhale while performing this movement. Hold the contraction at the top for a second.
- Slowly lower the bar to its starting position.
- Repeat for the desired number of reps.
Tips
- Prevent from rolling your shoulders, as this is incorrect form and can result in injury.
Frequently Asked Question
What muscles does a shrug work?
The main muscles that shoulder shrugs target are the trapezius muscles. These muscles are located on either side of your neck and upper back. They control the movement of your shoulder blades as well as your upper back and neck.
Are shrugs actually effective?
Yes, shoulder shrugs are an excellent way to strengthen the shoulders and upper trapezius muscles.
Are shrugs a shoulder or back exercise?
Shrugs are exercises for both the back and shoulder. The shrug exercise works both the shoulder and upper back muscles. You can add the shrug either during your shoulder workout or during your back workout routine.
Is shrugs push or pull?
The shrug is considered a pulling motion, as the weight is lifted toward the center of the body during the concentric phase of the workout.
Takeaway
Shoulder shrugs are extremely effective for building and strengthening the shoulder muscles, as well as the muscles behind the neck that help in stabilizing the head as well as help moving the arms from the shoulders. But like any other exercise, this too must be practiced with caution, correct technique.
Thanks for reading, enjoy working your trap workout!
STAY FIT, LIVE A HEALTHY AND HAPPY LIFE
Know More About Traps Training
1. Xiaofeng Jia Jong-Hun Ji, Steve A Petersen, Jennifer Keefer, Edward G McFarland: Clinical Evaluation of the Shoulder Shrug Sign Strength and Conditioning Journal: Clinical Orthopaedics and Related Research: November 2008 – Volume 466 – Issue 11 – p 2813-2819
2. Ronai, Peter MS, CSCS, RCEP: Exercise Modifications and Strategies to Enhance Shoulder Function. Strength and Conditioning Journal: August 2005 – Volume 27 – Issue 4 – p 36-45
3. McAllister M, Schilling B, Hammond K, Weiss L, Farney T. Effect of grip width on electromyographic activity during the upright row. J Strength Cond PMID: 22362088 DOI: 10.1519/JSC.0b013e31824f23ad
4.Cools AM, Witvrouw EE, Declercq GA, Danneels LA, Cambier DC. Scapular muscle recruitment patterns: Trapezius muscle latency with and without impingement symptoms. Am J Sports Med 31: 542–549, 2003.
5. Int J Environ Res Public Health. Trapezius muscle timing during selected shoulder rehabilitation exercises. 2021 Jun 14;18(12):6444. doi: 10.3390/ijerph18126444.PMID: 34198674
6. Lorenzetti S, Dayer R, Pluss M, List R. Pulling exercises for strength training and rehabilitation: movements and loading conditions. J Funct Morphol Kinesiol. 2017;2(3):33. doi:10.3390/jfmk2030033
7. Shrug exercises combined with shoulder abduction improve scapular upward rotator activity and scapular alignment in subjects with scapular downward rotation impairment
18 Best Trap Workout | Exercises For Trapezius Muscles
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