Exercise Directory: Shoulder Shrugs [AKA: I Don't Knows]

The Shoulder Shrug is an isolation exercise that involves the movement of the shoulders. This upper-back exercise has a very small range of motion. The shoulder shrug exercise involves lifting your shoulders toward your ears. This is a basic movement with a small range of motion [only a few inches]. The range of motion varies from person to person, depending on each person's flexibility. The shoulder shrug exercise mainly targets your traps and the muscles in your neck.

STEP #1: Hold dumbbells in each hand allowing your arms to hang beside your thighs naturally.

STEP #2: Pull your shoulder blades down and back.

STEP #3: Keep your wrists and elbows straight and your head in alignment with your spine [do not pull your head forward or relax it backward].

Side View:

Front View:

STEP #4: Keep your torso erect throughout the movement; do not allow your back to arch.

STEP #5: Pull your belly button into your spine to engage your abdominal muscles and to help stabilize your torso.

STEP #6: Exhale and lift your shoulders toward your ears. Pause for a count and then slowly lower your shoulders to starting position. Do not sloppily allow your shoulders to drop back down. Maintain control of the movement in both directions.

STEP #7: Rest. Repeat. 

NOTE: Start with a lighter weight until you are sure of the proper form. As you build strength, you can add weight and/or repetitions.