Results 1 to 11 of 11
  1. #1
    Newbie Trainer
    Join Date
    May 2012
    Posts
    43
    Liked
    times

    How do you shrug?

    Do you use a barbell or dumbbells? What's the difference?
    Do you roll your shoulders or just go straight up?
    How many sets and reps?
    What's your rom like?
    Fast or slow?

    I'd be interested to hear how you prefer to shrug.

    I usually grab the heaviest dumbbells I can lift (sometimes using straps), pull my shoulders back and lift straight up through my back. I warm up and do one set of 8-12 reps and I hold each contraction for 2 seconds at the top. I try and bring my shoulders as high as possible but the rom is fairly small. I've had some good progression and can normally lift a little heavier each week. I'm lifting 45-55kg atm.

  2. #2
    Drinking Rum Like A Pirate
    Join Date
    May 2011
    Location
    London
    Posts
    4,153
    Liked
    times

    Re: How do you shrug?

    barbell shrugs bar in front and bar behind 2 sets of each +1 light set for reps.
    don't do the whole shoulder rolling thing, just up and down with pause at contraction.


  3. #3
    Grinding the last rep out...
    Join Date
    Jan 2012
    Location
    essex
    Posts
    19,218
    Liked
    times

    Re: How do you shrug?

    HuH DUNNO?

  4. #4
    Getting HUGE!
    Join Date
    Dec 2008
    Location
    Wiltshire
    Posts
    2,020
    Liked
    times

    Re: How do you shrug?

    I start on barbell at around 60 for a 20rep warm up. tense at top of the rep.

    Work up to around 120kg. do 3 sets bar at front of me then 3 sets bar behind me. then work on dumbells.

  5. #5
    Grinding the last rep out...
    Join Date
    Jan 2012
    Location
    essex
    Posts
    19,218
    Liked
    times

    Re: How do you shrug?

    After boulders i do 4x 5 bb @ 220k or so,up/down and hold up.

  6. #6
    Getting HUGE!
    Join Date
    Jul 2011
    Location
    Knee deep in geology & physics.
    Posts
    2,513
    Liked
    times

    Re: How do you shrug?

    Do front barbell with back 15, 12, 10 reps straight up and down, slow with a contraction at the top. The dumbells with shoulders same rep range same motion.

  7. #7
    Getting Freaky!
    Join Date
    Jul 2009
    Location
    In hiding till the time comes
    Posts
    7,549
    Liked
    times

    Re: How do you shrug?

    diff every time
    For virtual coaching p.m for more info!
    follow my journal
    http://www.uk-muscle.co.uk/competitive-journals/201730-any-means-necessary-jim-story-competive-bodybuilder.html#post3647428

  8. #8
    Looking Freaky
    Join Date
    Jul 2010
    Location
    Essex
    Posts
    517
    Liked
    times
    Dumbbells shrugs held 1 second at top of rep don't find it benefits rotating on this exercise
    Grew my traps fine this way

  9. #9
    Mr Olympia
    Join Date
    Apr 2009
    Posts
    29,664
    Liked
    times

    Re: How do you shrug?

    bb 220 3x5 .

  10. #10
    Gym Addict
    Join Date
    Nov 2011
    Posts
    119
    Liked
    times
    Barbell with hooks, 2 working sets with dropset all the way down to a empty bar with static holds on last couple reps on each drop, if this dosnt make your traps grow then nothing well

  11. #11
    Looking Freaky
    Join Date
    Mar 2010
    Location
    corby northants
    Posts
    505
    Liked
    times

    Re: How do you shrug?

    just lately been doing them on incline bench 45 degree with d/b and b/b was mainly for a change but good results

 

 

Similar Threads

  1. Best shrug technique?
    By vtec_yo in forum Form and Technique
    Replies: 12
    Last Post: 08-12-2011, 09:30 PM
  2. Deadlift/shrug machine
    By Hampy71 in forum General Conversation
    Replies: 18
    Last Post: 13-07-2011, 03:44 PM
  3. Should i Shrug?
    By gadgesxi in forum Getting Started
    Replies: 4
    Last Post: 06-10-2005, 03:52 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Powered by vBulletin® Version 4.2.2
Copyright © 2014 vBulletin Solutions, Inc. All rights reserved.
Search Engine Optimisation provided by DragonByte SEO v1.3.5 (Pro) - vBulletin Mods & Addons Copyright © 2014 DragonByte Technologies Ltd.
Feedback Buttons provided by Advanced Post Thanks / Like (Pro) - vBulletin Mods & Addons Copyright © 2014 DragonByte Technologies Ltd.
User Alert System provided by Advanced User Tagging (Pro) - vBulletin Mods & Addons Copyright © 2014 DragonByte Technologies Ltd.
All information contained within this site is for educational purposes only.
We do not endorse the Buying or selling of illegal substances nor do we promote the use of them.

UK-Muscle.co.uk takes no responsibility for any advertisers, thier content or products sold. All products sold by ANY advertisers are seen to be 'Research Items' only and not intended for Human Use.
All times are GMT +1. The time now is 09:38 AM.