Shoulder shrugs work the trapezius muscles, which stretch from the base of the skull down to the mid-back. Shrugs help build strength to support the neck, shoulders and spine. Using free weights to perform this exercise eliminates the need for expensive machines or trips to the gym. If you are recovering from a neck, back or shoulder injury, talk to your doctor before starting.
Step 1
Grasp a dumbbell in each hand. The size of the weights will depend on the strength of your trapezius muscles. Start small and build. For example, if just beginning, use 2- to 3-pound weights.
Step 2
Hang your arms down by your sides, keeping the dumbbells at approximately hip height.
Step 3
Lift your shoulders up in a shrug. This means to push up as if trying to touch your ears with the tops of your shoulders. Keeps your arms straight and press using only the shoulders.
Step 4
Hold your shoulders in a shrug for three seconds, then slowly lower the weights back to the starting position.
Step 5
Repeat the exercise for 12 to 20 repetitions. Work up to doing three sets of shoulder shrugs.
Tips and Warnings
- If you cannot complete eight shrugs, the weights are too heavy. Increasing the size of the free weights as you grow stronger will help build the trapezius muscle.
- If you feel a pop or radiating pain in your shoulders, back or chest, stop the exercise and seek medical help. Some minor soreness can be expected, but the motion should not hurt.
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