Sign in to follow this  
Followers 0

How do you shrug?

11 posts in this topic

Posted

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.

Share this post


Link to post
Share on other sites

Posted

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.

Share this post


Link to post
Share on other sites

Posted

HuH DUNNO?

Share this post


Link to post
Share on other sites

Posted

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.

Share this post


Link to post
Share on other sites

Posted

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

Share this post


Link to post
Share on other sites

Posted

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.

Share this post


Link to post
Share on other sites

Posted

Dumbbells shrugs held 1 second at top of rep don't find it benefits rotating on this exercise

Grew my traps fine this way

Share this post


Link to post
Share on other sites

Posted

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

Share this post


Link to post
Share on other sites

Posted

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

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!


Register a new account

Sign in

Already have an account? Sign in here.


Sign In Now
Sign in to follow this  
Followers 0