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Shrugs at the multi-press

The variations of shoulder lifts on the multi-bench exhibit clear similarities to shoulder lifts with the dumbbell. Once again, there is the option to perform the exercise in front of or behind the body. Additional information regarding body positioning and execution can be found here.

Body position

During shoulder lifts on the multi-bench, you position yourself in the middle of the equipment. You grasp the dumbbell with an overhand grip in front of your body. Alternatively, you can grip the dumbbell behind your back. Your arms are almost fully extended, with only a slight bend in the elbows. Your gaze is forward, ready to commence the shoulder lifts on the multi-bench.

Movement execution

The barbell is situated in the guide rail of the multi-bench. While exhaling, you lift the barbell in the rail slightly upward in front of your body by raising your shoulders. While inhaling, you return to the starting position, ensuring that your arms are never completely extended.

In this variation of shoulder lifts on the multi-bench, you hold the barbell behind your back. The guide rail of the multi-bench assists you in the movement. Using your shoulder muscles, you pull the barbell upward while exhaling. While inhaling, you return to the starting position with the barbell.

Stressed muscles and common mistakes

Additional information about the involved muscles and common errors in the exercise Neck Pull on the press bench can be found on the website for Neck Muscles / Head Lifting / Neck Pulling.

Alternative variants to shrugs on the multi-press

For more diversity in training, consider alternative exercises or different variations of the exercise Neck Pull on the press bench.

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 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 on the shrug device

The shrug device is relatively rare in the gym, allowing for guided execution of shrugs. Many beginners prefer to use these devices instead of starting directly with free weight training. On the one hand, you benefit from the guided movement, but on the other hand, it means less flexibility.

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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