Exercise · Form & cues
Shrugs (DB or Trap Bar) — form guide
Upper Traps. Equipment: Dumbbells, Barbell, or Trap Bar. Difficulty: Beginner.
TEMPO
1-2-1-1
Shrug straight up to your ears — never roll the shoulders. Rolling does nothing for traps and stresses the joint.
Cues
- Shoulders pulled UP, not back
- 2-second squeeze at top
- Controlled descent
- No rolling
Common mistakes
- Rolling shoulders
- Bouncing reps
Injury notes
Heavy traps support neck health — don't skip if you sit a lot.
Progression
Add 5kg when 12 reps hit with full squeeze.