Shrugs

How to do the Shrugs

While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position while relaxing your trapezius and your shoulders.

Spotter Information:
A spotter can be used for motivation during this exercise

These are the muscles , equipment and categories of this exercise.

PRIMARY: Neck
Trapezius
Isolation
Dumbbell
Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight Lifted	Average Reps	One Rep Max Average
113.3 lbs	11.3	156.5 lbs

What is a good starting weight?

Based on an average weight lifted of 113.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 56 lbs and aim for 12-15 reps.

Alternatives

Dumbbell Upright Trapezius Row

Upright Row

Workouts Plans with Shrugs
Purpose	Type	Level
Muscle Mass Workout Routine	Hypertrophy	Advanced
late season rugby training Workout Routine	Sport Specific	Intermediate
Ballerina Workout Routine Workout Routine	Sport Specific	Intermediate
Post-Season Hockey Program Workout Routine	Sport Specific	Advanced
Look Sexy For Summer! Workout Routine	Strength	Advanced
Boxing Training Program Workout Routine	Sport Specific	Intermediate
Fat Loss or Weight Loss Workout Routine	Muscular Definition	Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.