The Shrug is another method of targeting the upper trapezius muscles in the shoulders and neck.
The Straight Arm Pull and Upright Row require the same muscles.
The Shrug can be performed with a straight bar, dumbbells, or kettlebells.
Figure 14-19 breaks down the exercise as a Soldier conducts it using a dumbbells, kettlebells, and straight bar:
Starting Position
The starting position for the Shrug is the Straddle Stance position with arms fully extended and down in front of the body holding the straight bar, dumbbell, or kettlebell with a closed overhand grip.
The knees are slightly flexed.
Movement
From the starting position, raise the weight up by shrugging the shoulders upward.
After a brief pause, reverse the movement to return to the down position.
Check Points
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulder from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with neutral grips for the kettlebell version of this exercise.
Repetitions
Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.