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Shrug - Instructions, Variations & Alternatives

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Muscles involved

  • Trapezes
  • Deltoids
  • Forearms

How to perform

Shrug - Starting position

Shrug - Starting position

Shrug - Muscle Under Tension

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