Shoulder Shrugs: Build Bigger Traps, Better Posture, and a Stronger Upper Body

Shoulder shrugs are a simple yet highly effective exercise designed to strengthen the trapezius muscles, improve posture, and develop a more powerful upper back. Whether performed with dumbbells, barbells, kettlebells, or even on the Smith machine, shrugs help reinforce scapular control, stabilize the neck and shoulders, and contribute to a well-defined, muscular physique.

In this article, we’ll break down how shoulder shrugs work, what muscles they target, the proven benefits of including them in your training, and how to do them correctly for the best results.

What Are Shoulder Shrugs?

Shoulder shrugs are a resistance training movement used to isolate and strengthen the trapezius muscles—particularly the upper traps, which extend from the base of your neck to the tops of your shoulders.

The exercise involves lifting the shoulders straight up toward the ears, holding the contraction briefly, and then lowering them under control. While simple in motion, proper technique is crucial to avoid overuse of the neck or compensatory muscles.

Shrugs are traditionally performed with:

• Dumbbells

• Barbells

• Kettlebells

• Smith Machine (for heavier, more controlled loading)

“Strengthening the upper trapezius through resistance training enhances scapular stability, neck alignment, and upper body posture.” — Andersen et al., BMC Musculoskeletal Disorders

Muscles Worked in Shoulder Shrugs

Although shoulder shrugs primarily target the upper trapezius, they also activate surrounding support structures in the shoulders and upper back.

Primary Muscle:

• Trapezius (Upper Fibers)
  Responsible for scapular elevation and upward rotation of the shoulder blades.

Secondary Muscles:

• Levator Scapulae – Assists in elevating the scapula and supporting neck movement.

• Deltoids (Anterior, Medial, and Posterior) – Stabilize the shoulder girdle during load-bearing movement.

• Rhomboids – Help retract the scapula, particularly during controlled lowering.

• Forearm Flexors – Provide grip strength during dumbbell or barbell variations.

“Shrugs performed with proper load and technique significantly engage the trapezius muscle, particularly during the elevation phase of scapular movement.” — Kang et al., Journal of Physical Therapy Science

3 Evidence-Based Benefits of Shoulder Shrugs

1. Increase Strength and Size in the Traps

The shrug targets a large muscle group in the upper back. Strengthening the traps not only builds mass and shape through muscle hypertrophy, but also enhances upper-body strength and shoulder stabilization for other lifts like deadlifts, carries, and presses.

“Resistance-based trap training is effective in improving functional strength and hypertrophy in trained and untrained individuals.” — Delavier, Strength Training Anatomy

2. Improves Posture

A strong upper trapezius helps counteract forward-slumping shoulders, a common postural issue in sedentary individuals or those who perform excessive pushing movements. Strengthening the traps can pull the shoulders back, support the neck, and correct scapular imbalances.

3. Reduces Neck and Shoulder Pain

Strengthening the upper trapezius through shrugs has been shown to reduce chronic neck and shoulder pain. In a workplace-based study, shoulder shrugs were part of a resistance training protocol that significantly reduced musculoskeletal pain among industrial workers.

“Participants performing shoulder shrugs experienced marked reductions in work-related neck and shoulder pain.” — Andersen et al., BMC Musculoskeletal Disorders

How to Do Shoulder Shrugs (Step-by-Step)

Equipment: Dumbbells, Barbell, Kettlebells, or Smith Machine

1. Setup

   • Stand tall with feet shoulder-width apart.

   • Hold a weight in each hand (arms fully extended, palms facing your sides).

   • Keep your chest tall, core braced, and neck relaxed.

2. Elevate the Shoulders

   • Shrug your shoulders straight upward, as high as possible, as if trying to touch your ears.

   • Avoid rolling the shoulders forward or backward. The motion should be vertical only.

3. Pause and Squeeze

   • At the top of the movement, pause and hold for 1–2 seconds while contracting the traps.

4. Lower Slowly

   • Lower your shoulders under control, resisting the downward pull of the weight.

5. Repeat

   • Perform for the prescribed number of reps and sets.

Tip: Avoid tensing your neck or shrugging with your chin up. Keep your head in a neutral position, looking forward throughout.

Common Mistakes to Avoid

• Rolling the Shoulders
  Shrugs are not shoulder rolls. Only elevate the shoulders vertically; rolling can stress the shoulder joint and reduce trap activation.

• Using Too Much Weight
  If you're jerking the weights or shortening the range of motion, the load is too heavy. Focus on quality contraction and full range.

• Neglecting the Pause at the Top
  Skipping the pause limits tension on the traps and reduces effectiveness.

• Tensing the Neck
  Over-engaging the neck muscles leads to tension and discomfort. Focus on pulling with your traps, not your neck.

Programming Shoulder Shrugs

Shrugs are best performed after compound pulling or pressing movements, or as a dedicated trap/shoulder accessory exercise.

Superset Suggestions:

• Shrugs + Upright Rows

• Shrugs + Farmer’s Carries

• Shrugs + Face Pulls

Variation Options:

• Dumbbell Shrugs: Allows natural wrist/arm movement and better contraction.

• Barbell Shrugs: Heavier loading potential.

• Smith Machine Shrugs: Increased stability for focused tension.

• Behind-the-Back Barbell Shrugs: Greater activation of mid traps and rhomboids.

Final Thoughts: Why You Should Be Doing Shoulder Shrugs

The shoulder shrug is an accessible, scalable movement that provides high return with minimal risk—especially when done with proper form and load. It’s one of the most effective ways to isolate and strengthen the trapezius, correct postural issues, and build upper body size and resilience.

Whether you're training for strength, aesthetics, or injury prevention, incorporating shoulder shrugs into your program just a few times per week can make a major difference in upper trap development, scapular control, and neck health.

“Upper trapezius strengthening through shrugs plays a key role in upper body balance, alignment, and reducing chronic neck and shoulder discomfort.” — Sahrmann, Diagnosis and Treatment of Movement Impairment Syndromes

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References 

Louw, Shereen et al. “Effectiveness of exercise in office workers with neck pain: A systematic review and meta-analysis.” The South African journal of physiotherapy vol. 73,1 392. 28 Nov. 2017, doi:10.4102/sajp.v73i1.392 

Zebis, M.K., Andersen, L.L., Pedersen, M.T. et al. Implementation of neck/shoulder exercises for pain relief among industrial workers: A randomized controlled trial. BMC Musculoskelet Disord 12, 205 (2011). https://doi.org/10.1186/1471-2474-12-205