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Weighted Shrug

May 16, 2023 | Joel Runyon

The weighted shrug can be done using a barbell, dumbbells, or kettlebells. Because the range of motion for this movement is so small, you can normally move heavy weight during this movement.

The shrug helps build up your traps and surrounding muscles in your upper back. It will also require grip strength and arm strength to hold on to the weighted objects.

How to do a Weighted Shrug

To begin, stand upright hold the bar in front of you. Place your hands just outside of your legs and grip the bar with an overhand grip.

Pull your shoulder blades back and down and make sure your back is flat. From this position, shrug your shoulders up towards your ears.

Once you’ve reached the top of your shrug, pause here for a couple of seconds and then release your shoulders back to the starting position.

This is one rep. Complete as many reps as necessary depending on your personal fitness goals.

Weighted Shrug Variations

You can complete this movement with dumbbells or kettlebells. Don’t be afraid to go on the heavier end for these. Hold the weights at your side and follow the points of performance above to execute this exercise.

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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on