Smith Machine Standing Shrugs
Difficulty: Beginner
- Place the bar on a lower rung so that when gripped your arms are fully extended and your back is straight.
- Grip at shoulder width, raise the bar with your shoulders and pause at the contracted position.
- Slowly lower the bar back to starting position.
Dumbbell Seated Shrug
Difficulty: Beginner
- Sit on a bench with dumbbells in both hands, palms facing your body, back straight.
- Elevate your shoulders and hold the contracted position at the apex of the motion.
- Slowly lower your shoulders back to starting position.
Dumbbell Shrug
Difficulty: Beginner
- Stand tall with two dumbbells. Pull your shoulder blades up. Give a one second squeeze at the top.
Barbell Upright Row
Difficulty: Advanced
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.