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Shrugs on the shrug device

In many fitness studios, there are specially designed apparatuses for performing the shoulder shrug exercise. This shrug device also provides the opportunity to strengthen the neck muscles. Additional information on the optimal body position and execution of movements during shoulder shrugs on the shrug device is available here.

Body position

Position yourself in front of the shrug device. Your legs are shoulder-width apart, and your upper body maintains an upright posture. Focus your gaze forward and grasp the handles of the device with both hands. Engage your muscles and slightly pull your shoulders back.

Movement execution

While exhaling, pull the handles upward. Ensure that your arms stay close to the body and that you maintain an upright posture. Make use of the full range of shoulder motion. Subsequently, pause and return to the starting position while inhaling. The elbows remain slightly bent throughout.

Stressed muscles and common mistakes

Additional details about the targeted muscles and prevalent misconceptions during the execution of neck lifting on the shrug device can be found on the page for Neck Lifting / Shoulder Pulling / Shrug Exercises.

Alternative variants to shrugs on the shrug device

To diversify your training, you can also resort to similar exercises or different variations of neck lifting on the shrug device.

Shrugs with the Theraband

Executing Neck Pulls with Therabands is ideal for strengthening your neck muscles at home. The movements are comparatively straightforward. The focus is on the upper muscle fibers of the trapezius. Thanks to the elastic Theraband, you can moderate the training intensity.

Shrugs at the multi-press

The multi-bench proves to be an extremely versatile training machine in the gym. Shrugging on the multi-bench is particularly effective for targeted strengthening of the upper trapezius muscle. Thanks to the built-in guide rail, the execution of the movement is extremely effortless, even for beginners. In comparison to free weight training, you receive additional support, minimizing the risk of serious errors. These errors could potentially lead to injuries and diminish the effectiveness of the workout.

Shrugs on the cable pull

In every gym, a cable machine tower is a standard feature. If you want to strengthen your neck or, more specifically, the upper fibers of the trapezius muscle, shrugging on the cable machine is a suitable option. Executing shrugs on the cable machine provides maximum freedom of movement. At the same time, the elastic cables effectively protect the joints. The training effects and the execution of the movement correspond to other variations of shrugging.

Shrugs with the barbell

To achieve the coveted bull neck, shrugging with the barbell is an effective option. The barbell variant restricts your freedom of movement and flexibility during the exercise. You simply need to focus on the barbell. The exercise, known as "Barbell Shrugs" or shoulder lifting with the barbell, is popular for training the upper trapezius muscle. The training effect is identical to that of dumbbell shrugs, even though the latter dominate in the gym.

Shrugs with dumbbells

Shrugging with dumbbells is known as a traditional shoulder lift. With this exercise, you can specifically strengthen the upper part of your trapezius muscle to develop a prominent neck. However, there are also critics who highlight the disadvantages of this fitness exercise. Since the execution of the movement is relatively simple, both beginners and advanced individuals can opt for shrugging with dumbbells. The only condition is to avoid mistakes and feel comfortable with the exercise.

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