Exercise library · Shoulders
Shrugs.
Simple movement to build trap thickness.
Also known as: Barbell Shrugs, Dumbbell Shrugs, Trap Shrugs, Upright Shrugs, Machine Shrugs
BeginnerBarbell · Dumbbells
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Stand tall holding weights at sides
- Step 02
Shrug shoulders as high as possible
- Step 03
Hold briefly at top
- Step 04
Lower back down under control
- Step 05
Repeat
What separates good from great
Pro cues.
Don't roll shoulders
Use controlled tempo
Exhale as you lift
Common questions
Questions, answered.
- What is the Shrugs?
- Simple movement to build trap thickness.
- What muscles does the Shrugs work?
- The Shrugs primarily works your upper traps. It also recruits your forearms as secondary movers.
- What equipment do I need for the Shrugs?
- You need a barbell and dumbbells to perform the Shrugs.
- How many sets and reps should I do for the Shrugs?
- A typical prescription for the Shrugs is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Shrugs good for beginners?
- Yes. The Shrugs is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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