1. By: JoNisha Dial & Danyel Person

2.  The shoulder is one of the more complex joints of the body.  Comprised of 6 joints and more than 12 different muscles  Primary shoulder muscles are: deltoids, trapezius (traps) & rotator cuff

3.  Target muscle: Upper trapezius  Synergists: Middle trapezius, levator scapulae  Stabilizers: erector spinae

4.  Hold barbell with a shoulder width, pronated grip  Position feet shoulder width apart  Stand erect with bar hanging at arms’ length  Pull shoulders back  Keep elbows fully extended  Exhale up while elevating shoulders as high as possible  Squeeze your traps, holding the position at the top for a moment  Relax traps, slowly lower the barbell in a smooth controlled fashion, inhaling down

5.  When performing shoulder shrugs, a spotter is not required, but may be necessary for untrained weightlifters when trying to figure out the appropriate amount to lift.

6.  Dumbbells ◦ Perform using dumbbells in each hand ◦ Allow arms to hang down at your sides as you shrug the weight NOTE: Gripping dumbbells may be more difficult, and you may not be able to shrug as much weight Variations Variations

7.  Droop shoulders down as low as possible and then raise them as high as possible (reach for your ears).  Keep your abs tight and back straight to reduce strain on the lower back.  Lean forward just far enough to clear your thighs so the bar doesn't rub against your legs as you lift and lower your shoulders.  Perform each rep with smooth, controlled form.  If reps become jerky or less controlled, reduce the weight.  Wrist straps may be used to shrug more weight if gripping a particular weight becomes an issue.

8.  Perform 6-12 reps most of the time for muscle building Demonstration of Barbell Shoulder Shrug http://www.youtube.com/watch?v=IIpWv_G5Q 0Y