Shoulder Shrugs
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Scapular-elevation shrug isolating the upper trapezius, with rhomboid assistance.
Detail
Shoulder shrugs train the upper trapezius (which elevates and adducts/retracts the scapula). Primary Muscles: Upper Trapezius; Secondary Muscles: Rhomboid. Performed with barbells or dumbbells (also Hammer). Shrugs occupy the "stretch" and "contracted" positions of the trapezius Positions-of-Flexion chart.
Key facts
- Primary Muscle: Upper Trapezius.
- Secondary Muscle: Rhomboid.
- Movement: scapular elevation.
Connections
- Trapezius — upper traps primary.
- Rhomboids (Major and Minor) — secondary.
- Elevation — the scapular movement.
- Upright Rows — the other trapezius exercise.
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Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.