Shrugs

• Stand with your feet slightly apart, facing the bar resting on the floor or on a weight rack.

• Take an overhand grip on the bar (or an over-under grip if the weight is heavy), with your hands a little more than shoulder-width apart.

• Keeping your arms and back straight, contract your abdominals and shrug your shoulders upward and to the rear as high as possible.

Dumbbell Shrugs isolates the upper and middle part of the trapezius muscles, levator scapulae, and the rhomboids when you press your scapulae together to shrug your shoulders to the rear.

• Start standing with your feel slightly apart. Keep your head straight or slightly bent forward.

• Hold the dumbbells with your arms extended at your sides.

• Shrug your shoulders as high and far back as possible.

• Lower the dumbbells back to the starting point.

• Start standing facing the machine

• Take an overhand grip on the bar, with your hands slightly more than shoulder-width apart or, if the machine allows it, with your palms facing each other.

• Keep your head and back straight and shrug your shoulders.

• Return to the starting position.