All workouts

Shrugs

Traps

3 × 15BackShouldersQuest 1

How to do it

  1. 1Weights beside the body.
  2. 2Raise shoulders straight up, pause, lower slowly.

Avoid

Rolling the shoulders in circles.

Coaching notes

Why do it
Isolates the traps — straight up and down only.
Breathing
Exhale shrug · inhale lower.
Tempo
Pause 1 sec at the top · slow lower.

Be careful

  • Never roll the shoulders in circles under load.
  • Keep arms long — don't bend elbows into a row.
  • Neck stays neutral; don't jut the chin.

Common mistakes

  • Rolling shoulders
  • Using bounce
  • Turning it into a upright row