Shoulder shrug
Encyclopedia
The shoulder shrug is an exercise in weight training
used to develop the upper trapezius muscle
.
done for active flexibility. It is usually considered good form if the slope of the shoulders is horizontal in the elevated position.
, dumbbells or a smith machine
may be used for resistance, and overhand, inside, outside, underhand or mixed grip can be used. The barbell can be held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or two dumbbell
s, kettlebell
s or resistance bands can also be used, together or opposite one another. A trapbar can also be used, necessitating an inside grip. Calf raise machines can also be used to execute the shrugging movement, by resting the pads on the shoulders and trying to raise the shoulders as high as possible.
Weight training
Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...
used to develop the upper trapezius muscle
Trapezius muscle
In human anatomy, the trapezius is a large superficial muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae and laterally to the spine of the scapula...
.
Form and execution
The lifter stands erect, hands about shoulder width apart, and raises the shoulders as high as possible, and then lowers them, while not bending the elbows, or moving the body at all. The lifter may not have as large a range of motion as in a normal shrugShrug
A shrug is a form of nonverbal communication that is performed by lifting both shoulders up, and is an indication of an individual either not knowing an answer to a question, or not caring about a result. It can also be used when someone is simply ignoring the person's question. It may be...
done for active flexibility. It is usually considered good form if the slope of the shoulders is horizontal in the elevated position.
Equipment
A barbellBarbell
A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from to although bars above 7' in length are used primarily by powerlifters and aren't commonplace...
, dumbbells or a smith machine
Smith machine
The Smith machine is a piece of equipment used in weight training. It consists of a barbell that is fixed within steel rails, allowing only vertical movement. New variations allow a small amount of forward and backward movement. A Smith machine often includes a weight rack in the base to help...
may be used for resistance, and overhand, inside, outside, underhand or mixed grip can be used. The barbell can be held in front of the thighs, resting on the quadriceps, or behind, resting on the hamstrings. Using these excludes inside and outside grips. One or two dumbbell
Dumbbell
The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs .-History:...
s, kettlebell
Kettlebell
The kettlebell or girya is a cast-iron weight used to perform ballistic exercises that combine cardiovascular, strength and flexibility training.Sizes may range from to...
s or resistance bands can also be used, together or opposite one another. A trapbar can also be used, necessitating an inside grip. Calf raise machines can also be used to execute the shrugging movement, by resting the pads on the shoulders and trying to raise the shoulders as high as possible.