Shoulder shrug exercises target the trapezius--the sheet of muscle running from the back of the neck to the shoulder cap. Well-developed trapezius muscles create the distinctive angle from neck to shoulder on weightlifters. Trapezius muscles pull the shoulder back straight, helping upper-back posture which improves appearance and spine and neck health. Shoulder shrug exercises can be performed in a number of different ways to fit in with most weightlifting routines.
Dumbbell Shrugs
Using dumbbells to perform shoulder shrugs allows for a natural range of motion. It also makes the exercise easy to perform at home or for beginners using lighter weights. Start by standing with feet shoulder width apart and knees slightly bent, recommends Joey Rodrigues of BodyBuilding.com. Hold dumbbells of the desired weight in each hand, with arms hanging down naturally at the sides with palms facing in towards the body. Raise the shoulders straight upwards as if trying to touch your ears. Be careful not to rotate the shoulders, but rather simply raise them straight up and straight down for the maximum trapezius-building effect.
EZ Bar Shrugs
The EZ bar, or easy bar as it is commonly called, is a barbell bent to allow for a more comfortable hand grip than a straight bar. The EZ bar is often used for curls, but the University of West Florida Recreation and Sports Services recommends its use for barbell shoulder shrugs. Standing with feet shoulder-width apart, grip the EZ bar comfortably with palms facing inwards towards the body. Holding the bar with the hands just outside of the thighs, shrug the shoulders upwards towards the ears, sliding the bar along the front of the torso as you do so. Lower shoulders and return the bar to thigh-level, then repeat. Gently lower bar to the floor when you have done the desired number of repetitions.
Hise Shrugs
The Hise shrug differs from barbell and dumbbell shoulder shrugs in using the shoulders to directly lift the weight. Hise shrugs develop both the trapezius and upper back muscles. Using a straight barbell, place the barbell across the shoulders behind the neck, in the same position used for doing barbell squats. Standing with legs straight about shoulder-width apart, raise the shoulders upwards, lifting the barbell. Hold the raised position for one second, then lower to the starting position. Rest in the lowered position for one second, then repeat the lifting movement. Use a raised weight rack and have a spotter on hand to safely shoulder and return the weighted dumbbell at the beginning and end of the Hise shrug sequence.
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