Build Shoulder Strength with Pull Behind Shrug

Pull Behind Shrug

Rep Range

10-20

Hints

Begin by standing upright with feet hip-width apart, providing a stable base. Interlock your fingers behind your back, extending your arms as much as comfortable. Ensure your chest is open, shoulders are back, and your chin is up. From this position, elevate your shoulders in a shrugging motion, aiming to squeeze the shoulder blades together. The interlocked hands will create tension and resistance as you perform the shrug, intensifying the engagement of the trapezius muscles.

Common Mistakes

Avoid hunching forward or rounding the spine. This can compromise the effectiveness of the exercise and potentially lead to strain or injury. It's also crucial to ensure that the shrugging motion remains controlled and that you're not using momentum or jerking the shoulders upwards.

Breathing

Breathe in as you prepare to shrug, and exhale as you lift your shoulders. Inhale again when returning to the starting position. This exercise offers a unique way to engage the traps without weights, utilizing the resistance created by the interlocked hands.

Muscle Focus

Primary Muscles

Traps, Rhomboids

Secondary Muscles

Rear, Shoulders, Levator Scapulae

Tertiary Muscles

Front Shoulders