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Shrugs with the Theraband

If you're looking for an exercise for your home workout, Shrugs with the Theraband are an excellent choice. On this page, you'll find detailed information about the correct body position and execution of the movements.

Body position

When performing Shrugs with the Theraband, you also assume an upright position. Your legs are placed at hip-width apart, and the upper body remains straight. In both hands, you hold one end of the Theraband each.

Movement execution

Now, slowly pull the Theraband upward while exhaling. Lift your shoulders during this movement, keeping your arms almost fully extended. Once you reach the highest position, hold the tension briefly, and let the Theraband slide back down while inhaling.

Stressed muscles and common mistakes

Regarding engaged muscle groups and common mistakes, the exercise "Shrugs" with the Theraband provides comprehensive information, which can be found on the page "Shrugs / Shoulder Raises / Neck Pulls."

Alternative variants to shrugs with the Theraband

To diversify your training, you can also resort to similar exercises or alternative versions of Shrugs with the Theraband.

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 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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