The shoulder shrug (usually called simply the shrug) is an

exercise Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, to aid growth and improve strength, develop muscles and the cardiovascular system, hone athletic ...

weight training Weight training is a common type of strength training for developing the strength, size of skeletal muscles and maintenance of strength.Keogh, Justin W, and Paul W Winwood. “Report for: The Epidemiology of Injuries Across the Weight-Traini ...

used to develop the upper

trapezius muscle The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the ...

Form and execution

The lifter stands erect, hands about shoulder width apart, and slowly raises the shoulders as high as possible, and then slowly lowers them, while not bending the elbows, or moving the body at all. The lifter may not have as large a range of motion as in a normal

shrug A shrug is a gesture performed by raising both shoulders, and is a representation of an individual either being indifferent about something or not knowing an answer to a question. The shoulder-raising action may be accompanied by rotating the pal ...

done for active flexibility.It is usually considered good form if the slope of the shoulders is horizontal in the elevated position.

Equipment

barbell A barbell is a piece of exercise equipment used in weight training, bodybuilding, weightlifting, powerlifting and strongman, consisting of a long bar, usually with weights attached at each end. Barbells range in length from to above , althou ...

dumbbells The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs, with one in each hand. History The forerunner of the dumbbell, halteres, were used in ancient Greece as lifting w ...

trap bar The trap bar (also referred to as the hex bar) is an implement used in weight training. It is an assemblage of bars bent into an angle, then welded into a shape which lies flat in a plane, consisting of: # A barstock welded into a hexagonal or dia ...

resistance band A resistance band is an elastic band used for strength training. They are also commonly used in physical therapy, specifically by convalescents of muscular injuries, including cardiac rehab patients, to allow slow rebuilding of strength. History ...

s Parallel bars, or a

Smith machine The Smith machine is a weight machine used for weight training. It consists of a barbell that is fixed within steel rails allowing only vertical or near-vertical movement. Some Smith machines have the barbell counterbalanced. The machine can be us ...

may be used for resistance, and overhand, inside, outside, underhand or mixed grip can be used. The barbell can be held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or two

dumbbell The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs, with one in each hand. History The forerunner of the dumbbell, halteres, were used in ancient Greece as lifting w ...

s or

kettlebell In weight training, a kettlebell is a cast-iron or cast-steel ball with a handle attached to the top (resembling a cannonball with a handle). It is used to perform many types of exercises, including ballistic exercises that combine cardi ...

s can also be used, together or opposite one another. A

trapbar The trap bar (also referred to as the hex bar) is an implement used in weight training. It is an assemblage of bars bent into an angle, then welded into a shape which lies flat in a plane, consisting of: # A barstock welded into a hexagonal or dia ...

can also be used, necessitating an inside grip. Standing calf raise machines can also be used to execute the shrugging movement, by resting the pads on the shoulders and trying to raise the shoulders as high as possible.

Benefits

Shoulder shrug exercises can help to strengthen neck and shoulder muscles which in results help to reduce neck pain. The core muscle that gets activated during shoulder shrugs are trapezius.

References

{{Strength training exercises Weight training exercises