HyperBody
Exercise library · Shoulders

Shrugs.

Simple movement to build trap thickness.

BeginnerBarbell/Dumbbells
Shrugs
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Upper traps
Secondary
Forearms
The play-by-play

How to do it.

  1. Step 01

    Stand tall holding weights at sides

  2. Step 02

    Shrug shoulders as high as possible

  3. Step 03

    Hold briefly at top

  4. Step 04

    Lower back down under control

  5. Step 05

    Repeat

What separates good from great

Pro cues.

  • Don't roll shoulders

  • Use controlled tempo

  • Exhale as you lift