Resistance Strong - Resistance Training Reinvented

Shrugging off convention

Shrugs are the most popular way to develop the upper trapezius for a "yoked" look. Typical form is straight up and down. Unfortunately, the muscle fibers we are trying to develop run in a diagonal direction, pulling the shoulder blade up and in.

If you let your elbows flare out, you allow more shoulder blade movement, and maybe also let your side delts do some work. See the exercises on the delts page.

For your viewing enjoyment (Youtube):

• Jeff Nippard: shrug / row - second exercise shown
• Sean Nalewanyj / Smith machine kelso shrug
• Ben Yanes / Trap bar shrug row - note how he lets his elbows flare outwards
• Ben Yanes / more detail on traps