How to Do Shoulder Shrugs: 7 Steps (with Pictures) (2024)

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Co-authored byAdam Shuty

Last Updated: July 1, 2021References

The shoulder shrug is probably something that most people do without putting too much thought into it. But as many bodybuilders know, shoulder shrugs can be combined with weightlifting to help develop and strengthen your trapezius muscles or “traps.” We'll help you learn how.

Steps

  1. 1

    Pick your weights. You can perform the shrug with dumbbells or with a barbell. Whichever you choose, the basic technique is the same.[1][2]

    • Choose a weight that will allow you to perform at least 8 reps.
    • You can also do shoulder shrugs with a weight machine by using the cable.[3]
    • If you haven't worked out in a while, start with very light weights.[4]
    • It might help to practice the exercise a few times without weights so you can get the movement down.[5]

  2. 2

    Get into position. Stand up straight with your shoulders back and the weights at your feet. Keep your arms at your side and fully extended downward.[6][7]

    • Your feet should be shoulder-width apart.[8]
    • You should maintain this basic position throughout the exercise.

  3. 3

    Pick up the weights. Remember to lift with your knees. Keep your back straight, your feet shoulder-width apart, and your buttocks tight.

    • The palms of your hands should face your thighs.
    • If you’re using a barbell, it should be about 1 inch from your thighs.

  4. 4

    Raise your shoulders. Raise them as high as possible and breathe out as you do so. Keep your shoulders in this position for one second.[9][10]

    • As you perform this motion, the weights should move straight up, toward the ceiling. You can imagine that you’re trying to touch your ears with your shoulders.[11][12]
    • Keep your arms at your side and fully extended. Your goal is to only work your shoulder muscles.[13][14]
    • Do not roll your shoulders backwards! This can cause serious injury.
    • Do not arch your back! This can also cause serious injury.
    • Do not bend your wrists! This too can cause serious injury.
    • Consider performing this exercise in the mirror to make sure that you’re using and maintaining the proper form.

  5. 5

    See Also
    Learn How To Do Shoulder Shrugs Properly For Killer TrapsShrugs: Alle Schulterheben-Varianten einfach erklärt | modusXShoulder Shrugs: Muscles Worked, Benefits, and How ToHow Shoulder Shrugs Do More for Your Upper Body Than You Thought

    Lower your shoulders. Do this slowly and inhale.[15]

    • The weights should move straight down again.
    • Keep your arms and feet shoulder-width apart.[16]

  6. 6

    Repeat. The number of repetitions will depend on your current shoulder strength and possibly on your trainer’s recommendations.[17][18] A higher number of reps with lighter weights is more desirable than a lower number of reps with heavier weights.[19]

    • Aim for 3 sets of at least 8 reps each.

  7. 7

    Put down the weights. Maintain the basic position and bend your knees. Place the weights gently on the floor.

    • Dropping weights is poor gym etiquette.[20]

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Expert Q&A

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  • Question

    How much weight should I use for shoulder shrugs?

    Adam Shuty
    Certified Strength & Conditioning Specialist

    Adam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Adam holds a BS in Industrial Engineering from Virginia Polytechnic Institute and State University. In 2014, Adam appeared on the Live With Kelly and Michael Show as one of the top five fitness instructors in the country.

    Adam Shuty

    Certified Strength & Conditioning Specialist

    Expert Answer

    It totally depends on your level of conditioning and strength. So long as you're feeling a little bit of burn in your shoulders, the weight level should be appropriate.

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    Not Helpful 0Helpful 2

  • Question

    Is this a good exercise for beginners?

    Adam Shuty
    Certified Strength & Conditioning Specialist

    Adam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Adam holds a BS in Industrial Engineering from Virginia Polytechnic Institute and State University. In 2014, Adam appeared on the Live With Kelly and Michael Show as one of the top five fitness instructors in the country.

    Adam Shuty

    Certified Strength & Conditioning Specialist

    Expert Answer

    See Also
    What are Shoulder Shrugs: Muscles Worked and Why You Should Build Them

    Yes, shoulder shrugs are generally pretty easy when it comes to the mechanics of the exercise. Just make sure that if you're new to lifting weights that you start out light and go slow!

    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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  • Question

    How high should my shoulders go?

    Adam Shuty
    Certified Strength & Conditioning Specialist

    Adam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Adam holds a BS in Industrial Engineering from Virginia Polytechnic Institute and State University. In 2014, Adam appeared on the Live With Kelly and Michael Show as one of the top five fitness instructors in the country.

    Adam Shuty

    Certified Strength & Conditioning Specialist

    Expert Answer

    If you're really trying to build your skills up for the Olympics and you're trying to push yourself, then you want to bring your shoulders up as close as you can to your ears. If you're doing just some basic bodybuilding-style lifting, just keep your hips, knees, and ankles totally still. Then, you raise your shoulders until you feel the burn and slowly lower them back down.

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    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support wikiHow

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      About this article

      How to Do Shoulder Shrugs: 7 Steps (with Pictures) (28)

      Co-authored by:

      Adam Shuty

      Certified Strength & Conditioning Specialist

      This article was co-authored by Adam Shuty. Adam Shuty is a Certified Strength and Conditioning Specialist and owner of ATOMIC Total Fitness, a fitness training studio in New York, New York. With over 15 years of experience, Adam specializes in weightlifting, strength and conditioning, and martial arts. Adam holds a BS in Industrial Engineering from Virginia Polytechnic Institute and State University. In 2014, Adam appeared on the Live With Kelly and Michael Show as one of the top five fitness instructors in the country. This article has been viewed 14,792 times.

      1 votes - 100%

      Co-authors: 8

      Updated: July 1, 2021

      Views:14,792

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      Thanks to all authors for creating a page that has been read 14,792 times.

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      How to Do Shoulder Shrugs: 7 Steps (with Pictures) (2024)

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