Anatomical drawing of the human musculature system highlighting the Upper Trapezius muscle

The shoulder shrug with free weights targets the trapezius muscles. The trapezius is a large broad muscle on the upper back that attaches at the base of your skull and runs down to the middle of the back. The functions of the upper fibers of the trapezius are to elevate your shoulders and shoulder blades. When your shoulder blades are stabilized, the upper fibers extend and rotate your neck.

 

 

Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Hold the weights down at the side of your chair with an overhand grasp so your palms are facing behind you. As an alternative to free weights, you may use wrist weights. If no weights are available, soup cans will also work if you have sufficient grasp. Exhale and slowly raise your shoulders up without bending at your elbow, as if you were shrugging your shoulders. Your hands should continue to be perpendicular to the floor throughout the movement of the exercise. Inhale as you slowly lower your shoulders in a controlled manner. Repeat this process 8-12 times for 3 sets.

Sideview of a man demonstrating the start position for a Shoulder Shrug with Free Weights exercise.

Sideview of a man demonstrating the end position for a Shoulder Shrug with Free Weights exercise