How to do it
Pin your shoulder blades back and down before each repetition.
- 1
Stand with your feet shoulder-width apart in front of the leverage machine.
- 2
Grasp the handles or the bar with both hands.
- 3
Lift your shoulders straight up towards your ears, contracting your traps.
- 4
Hold the contraction for a moment, then slowly lower your shoulders back down.
- 5
Repeat for the desired number of repetitions.
Expert tip
Avoid rolling your shoulders during the shrug, as this can put unnecessary stress on the shoulder joint.
Common mistakes
- ✕Bending the elbows to lift the weight
- ✕Leaning the torso forward during the lift
- ✕Bouncing the weight at the bottom