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  1. #1
    Newbie Trainer
    Join Date
    May 2012
    Posts
    43

    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

    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
    Back to recomp.......leaner than ever at 157k
    Join Date
    Jan 2012
    Location
    essex
    Posts
    19,480

    Re: How do you shrug?

    HuH DUNNO?

  4. #4
    Getting HUGE!
    Join Date
    Dec 2008
    Location
    Wiltshire
    Posts
    2,021

    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
    Back to recomp.......leaner than ever at 157k
    Join Date
    Jan 2012
    Location
    essex
    Posts
    19,480

    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
    2,508

    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
    7,543

    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
    521
    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
    30,736

    Re: How do you shrug?

    bb 220 3x5 .

  10. #10
    Gym Addict
    Join Date
    Nov 2011
    Posts
    158
    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
    549

    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

 

 

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