{"id":19660,"date":"2022-08-24T11:51:46","date_gmt":"2022-08-24T03:51:46","guid":{"rendered":"https:\/\/paulstokes.com.au\/?p=19660"},"modified":"2023-05-08T18:54:18","modified_gmt":"2023-05-08T10:54:18","slug":"the-ultimate-guide-to-shoulder-shrugs-gym-back-to-basics","status":"publish","type":"post","link":"https:\/\/paulstokes.com.au\/the-ultimate-guide-to-shoulder-shrugs-gym-back-to-basics\/","title":{"rendered":"The Ultimate Guide to Shoulder Shrugs | Gym Back to Basics"},"content":{"rendered":"
For most people, a shrug of the shoulders is nothing more than a lazy way of saying “Don’t ask me” or “I’ve got no idea”. However, for those in the know, shoulder shrugs can be a great exercise to develop strength in the trapezius muscles of the upper back.<\/p>\n
The shoulder shrug is an exercise for the upper back. We perform it in a standing position, arms by the sides, holding a barbell (or a pair of dumbbells). A simple shrugging motion of the shoulders lifts the shoulder girdle.<\/p>\n
Although the arms rise up with a shrug, they are not directly involved in the movement. Instead, they merely act as a means of applying extra resistance during the movement via the weight held in each hand.<\/p>\n
There are two main reasons. When you perform shrugs, you work and strengthen the trapezius muscle of the upper back.<\/p>\n
The trapezius muscles not only assist in the stabilisation of the shoulder, but they also act as secondary movers, particularly in overhead lifting movements. This extra strength and stability can help reduce the incidence of neck and shoulder injuries.<\/p>\n
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Another reason to perform shoulder shrugs is simple aesthetics. Strong trapezius muscles lend an inverted V-shape to the shoulder girdle and are indicative of upper body strength and power.<\/p>\n
READ ALSO: Balance your body \u2013 what Da Vinci taught us<\/a><\/p>\n In general, the most common form of the shoulder shrug exercise uses a barbell.<\/p>\n Keeping the arms straight, without ‘locking out’ the elbows, and your torso stationary, shrug your shoulders smoothly but directly upwards as high as you can towards your ears.<\/p>\n Don’t be tempted to try to lift the barbell higher at the top of the movement by bending your arms at the elbows.<\/p>\n Although the barbell shrug is the most commonly performed shrug exercise, you can perform this exercise with dumbbells.<\/p>\n In fact, some people prefer to use dumbbells, because they allow a wider variety of hand positions. Therefore, reducing the stress on the wrist and allowing the arms to hang directly by the sides of the body.<\/p>\n The technique for dumbbell shrugs is essentially the same as for barbell shrugs. However, in the start position, the arms can hang further back. That is, in the same plane as your torso.<\/p>\n The orientation of the palms of the hands is also more flexible. Most people like to assume a ‘palms facing the side of the thigh position’ (i.e. with dumbbells aligned along a forwards\/backward axis).<\/p>\n In general, shoulder shrugs are a fairly safe exercise. However, if you are suffering from, or have a history of neck or shoulder girdle injuries, you should check with your physiotherapist before performing shrugs.<\/p>\n If you don’t have access to a proper barbell rack and have to pick the barbell up from the floor, you should take care too when getting into the start position. Make sure you use correct lifting technique at all times. If you are unsure, ask your gym instructor or personal trainer to demonstrate this to you.<\/p>\n Those with a history of lower back problems may prefer dumbbell shrugs. In effect, they allow the torso to assume a slightly more upright stance than the ‘bar in front’ position of barbell shrugs. This, in turn, reduces the effort required by the lower back muscles to maintain a straight back.<\/p>\nHow do I perform shoulder shrugs?<\/h2>\n
Start Position for Barbell Shoulder Shrug<\/h3>\n
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Technique for Performing Barbell Shoulder Shrug<\/h3>\n
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Throughout the movement, remember to:<\/h3>\n
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An alternative option for barbell shoulder shrugs – dumbbell shoulder shrugs<\/h2>\n
Dumbbell shoulder shrugs exercise technique<\/h3>\n
Safety and shoulder shrugs<\/h2>\n