Shrugs: how to do it, muscles worked and variations

Scapular elevation for the upper trapezius.

Image: start and end of the movement.

All 2 variations

Scapular elevation with a barbell.

Form. Raise your shoulders vertically and control the descent.

Common mistake. Rolling the shoulders or bending the elbows.

Trapezius · Barbell

Scapular elevation with dumbbells at your sides.

Form. Lift and lower in a vertical line without momentum.

Common mistake. Losing your grip before losing scapular control.

Trapezius · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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