Even better, shoulder shrugs are perfect for most fitness levels and can be modified for different levels of strength. The main muscles that shoulder shrugs target are the trapezius muscles. These muscles are located on either side of your neck. They control the movement of your shoulder blades as well as your upper back and neck. When these muscles are strengthened through exercise , you will have an easier time maintaining proper posture.
A strong trapezius pulls your shoulders back and helps stabilize your neck and upper back. Everyday movements such as lifting, reaching, bending, and even sitting are more efficient and safer when your trapezius muscles are toned and strong. Working these muscles may also help you with other fitness exercises, such as lifting barbells. Researchers who conducted a review of the literature on exercises for neck pain, found that strengthening exercises targeted at the neck and shoulders have the ability to significantly reduce neck pain.
A study involving people in Denmark found that participants with work-related neck pain got significant relief by doing specific neck-strengthening exercises, including shoulder shrugs with dumbbells. If you have chronic neck pain, consider talking to a physical therapist about shoulder shrugs. Ask if they are safe for you to do, or if there are other exercises they recommend for your pain. Aim for 3 sets of 10 repetitions to start. You can increase the number of reps as you build up your shoulder strength.
Shoulder shrugs can be done with or without weights. Shoulder shrugs with weights also called dumbbell shrugs boost the strengthening potential of this exercise.
Hand weights of 5 or 8 pounds are still heavy enough to strengthen your trapezius and upper back muscles. As you get into the habit of doing this exercise several times a week, you can increase the weight to 15, 20, 25 pounds or more.
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With these helpful tips, you can take control of your exercise process at your pace. Welcome to trap city. View All. Written by Gabrielle Kassel. Shrugs should be part of a back workout that also includes compound movements such as lat pulldowns, pullups and rows. To do a barbell shrug properly, hold a weighted barbell in front of your thighs with an overhand grip. Place your hands the width of your shoulders or a bit wider. Lift your shoulders up toward your ears as high as possible -- and lower them back down to complete one repetition.
Beginners should start with just one set of eight to 12 repetitions, adding a second and third set overtime. Use a weight heavy enough to make the last two repetitions very hard to do with good form.
The upper part of the trapezius muscle is the primary target of the shoulder shrug. The trapezius is a triangular muscle that makes up the upper back, running from the back of the neck and down along the spine, lying over the shoulder blades. The upper portion of the trapezius is responsible for rotating and depressing the scapulae, or shoulder blades. The shrug also utilizes the middle and lower portions of the traps as assisters.
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