Shrug

The primary isolation exercise for the upper trapezius. It builds thickness in the upper back and neck, improving posture and pulling strength.

Exercise Details

Level: Beginner
Body Area: upper
Type: hinge

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Trapezius

Secondary

Back

Setup

Stand tall holding a barbell or dumbbells with a pronated or neutral grip. Retract your shoulders and maintain a neutral spine.

Instructions

1. Elevate your shoulders toward your ears in a vertical line.
2. Squeeze the traps hard at the top.
3. Lower slowly with control.
4. Keep your arms straight throughout.
5. Avoid rolling the shoulders.

Common Mistakes

1. Rolling the shoulders.
2. Bending the elbows.
3. Jutting the chin forward.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.