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  • Barbell 30 Degree Shrug

    Hold barbell with a wide grip. Your arms should be at a roughly 30 degree angle.
    Pull your shoulders towards your ears instead of straight up toward the ceiling.

  • Ez Bar Shrug

    Start by standing with your feet about hip-width apart, with a barbell in front of you.
    Bend down and grab the bar with an overhand grip, your hands slightly wider than shoulder-width apart. Keep your back straight and your shoulders down as you grip the bar.
    Stand up straight, lifting the bar off the ground and pulling it toward your hips. Keep your elbows close to your body and your shoulders down as you do this.
    Once the bar is at your hips, raise your shoulders as high as you can, holding the position for a moment.

  • Ez Bar Upright Row

    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.

  • Trap Bar Shrug

    Stand inside trap bar, arms straight, shoulders relaxed.
    Elevate shoulders straight upward toward ears.
    Pause briefly at top, squeezing traps.
    Lower shoulders slowly to starting position.
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