Shoulders
Shrug
Shoulder shrugs (shrug)
Video
Execution (step by step)
1
Barbell in front of your body, overhand grip.
2
Pull your shoulders straight up -- as high as possible.
3
Hold the contraction for one second at the top.
4
Lower slowly.
5
Don't make circular movements -- straight up and down.
div>Muscles
Primary
traps
Programming
| Strength | 4-5 sets x 6-8 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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