Back · Intermediate
Inverted Shrug
An exercise primarily targeting the trapezius muscles, particularly the lower traps. It involves hanging from a bar and using shoulder depression to lift your body slightly, engaging the upper back and shoulders. This exercise helps improve shoulder stability and posture.
Back · Beginner
Cable Shrug
A standing shoulder-elevation exercise using a short straight bar attached to a low cable pulley. The shoulders raise and lower the load while the elbows remain nearly straight, targeting the upper trapezius rather than an upright-row pulling action.
Back · Intermediate
Trap Bar Shrugs
An exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.
Shoulders · Intermediate
Trap Y Raise
An isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
Back · Intermediate
Barbell Shoulder Shrug
An isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding a barbell, effectively engaging the upper back and neck muscles. This exercise is essential for building strength and mass in the upper trapezius region.
Back · Intermediate
Neck Curl
An isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid.
Back · Intermediate
Dip Shrugs
An upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
Back · Intermediate
Smith Shoulder Shrug
An isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
Back · Intermediate
Seated Dumbbell Shrugs
The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
Back · Intermediate
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
Back · Intermediate
Barbell Shrug Behind The Back
A standing shoulder-elevation exercise with a barbell held behind the thighs. It primarily trains the upper trapezius, while the hands and trunk maintain the load and standing position.
Back · Beginner
Machine Shrugs
Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.
Neck · Beginner
Neck Side Stretch
A gentle mobility exercise for the lateral structures of the neck. It is used to improve comfortable side-bending range and reduce a feeling of stiffness around the neck and upper shoulder area.
