Shrug - Instructions, Variations & Alternatives

Muscles involved

• Trapezes

• Deltoids
• Forearms

How to perform

Shrug - Starting position

Shrug - Muscle Under Tension

1. Set up & Starting position (standing or seated)
   In a standing position, hold the weight in an overhand or neutral grip with your hands just outside your thighs.

2. Concentric phase
   Lift your shoulders straight up as high as possible.

3. Isometric hold (optional) - Hold for one or two seconds in this elevated position.

4. Eccentric phase
   Lower the weight back to the start and repeat.

Exercise Alternatives

• Upright Row
• Rear Delt Row
• Deadlift