What muscles does the Shrugs work?

The Shrugs primarily works your górne czworoboczne. It also recruits your przedramiona as secondary movers.

What equipment do I need for the Shrugs?

You need Sztanga/Hantle 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.

Exercise library · Shoulders

Shrugs.

Prosty ruch, aby zbudować grubość kapturów.

PoczątkującySztanga/Hantle

Liczby

Serie

3–4

Reps

10–15

Przerwa

45–75

Mięśnie

Primary

Górne czworoboczne

Secondary

Przedramiona

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Stań prosto, trzymając ciężary po bokach.
Krok 02
Unieś barki tak wysoko, jak to możliwe.
Krok 03
Przytrzymaj krótko na górze.
Krok 04
Opuść ciężar z powrotem w kontrolowany sposób.
Krok 05
Powtórz.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Nie kręć barkami.
Używaj kontrolowanego tempa.
Wydech podczas podnoszenia.

Common questions

Questions, answered.

What is the Shrugs?: Prosty ruch, aby zbudować grubość kapturów.
What muscles does the Shrugs work?: The Shrugs primarily works your górne czworoboczne. It also recruits your przedramiona as secondary movers.
What equipment do I need for the Shrugs?: You need Sztanga/Hantle 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.