Shrug
Barbell or dumbbells
Primary muscles
Secondary muscles
Lifts the shoulders straight up toward the ears, isolating the upper trapezius.
Form cues
- Straight up, no rolling
- Pause at the top
- Let the shoulders fully drop
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Primary SecondaryDrag · Pinch · Tap a muscle
What each muscle does in the shrug
| Muscle | Role | Action |
|---|---|---|
| Upper trapezius | Primary | Elevates and upwardly rotates the scapula |
| Levator scapulae | Secondary | Elevates and downwardly rotates the scapula; bends the neck to the same side |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.