Strengthen Shoulders with Rolling Shrug

Rolling Shrug

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand upright with your feet about hip-width apart and a slight bend in your knees for stability. Hold a dumbbell in each hand with your arms hanging by your sides. Start the exercise by elevating your shoulders straight up in a shrugging motion. Once at the top, on the first rep, roll your shoulders forward in a circular motion, then let them come down to the starting position. For the next rep, elevate your shoulders straight up again, but this time, roll them backward in a circular motion before returning to the start. Continue to alternate between rolling forward and backward with each repetition.

Common Mistakes

Avoid using momentum or swinging the dumbbells. The movement should be controlled and driven by the trapezius muscles. Ensure the neck and head remain in a neutral position throughout, avoiding any straining or over-extension.

Breathing

Inhale as you elevate your shoulders, and exhale as you roll them, whether forward or backward, and bring them down. This variation of the rolling shrug targets the trapezius muscles while also improving shoulder mobility in both forward and backward directions. Alternating the direction of the roll can also help break up any monotony in the exercise and ensure balanced muscle engagement.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Shoulders

Secondary Muscles

Levator Scapulae

Tertiary Muscles

Front Shoulders, Lower Back, Lower Body