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So today I'm in the gym and going to do shrugs for my shoulders. There are two other guys there and they are doing them as well. I watch them and they are rolling their shoulders with the weights... I thought it was just an up and down motion, but then again, i just started back into lifting after a bit and I don't remember what is proper.

up and down?

or

all around?

LOL

I have no idea what a "shurg" is.

I prefer the up and down variety. Of course, paying close attention to your form. Making sure you're sitting (or standing) upright. Then shrugging up and down slowly.

Celticmusl saidI have no idea what a "shurg" is.

....Shrugs... as in Shoulder Shrugs.



Don't rotate.

Form is everything!! I have seen them done both ways. Straight up and down will build traps. The rotation type is for trap, shoulder and more chest involement. What are you trying to accomplish or build??

I have always been taught to keep your chin down and bring your shoulders to your ears squeezing at the top

Don't rotate. That's an injury waiting to happen-- Just shrug up as high as you can with a heavy weight--- hold---then slowly lower.

Did shoulder shrugs with my trainer today for the first time. He instructed me NOT to roll my shoulders.

They are called shrugs and not rolls for a reason. You "shrug" your shoulders straight upwards.

Peace!

A quick bit of information:

Rolling your shoulders during weighted shoulder shrugs will eventually lead to Rotator Cuff irritation, and eventual injury.

The people who do that typically claim "oh man! it gives such a good burn!" ... yeah, so does swinging weights and battery acid.

If you have a machine meant for the Seated Shrug or Lunges (looks like a weird rowing type thing, with a chair on it), jsut stand between and shrug there for starters. Otherwise, I would suggest getting a pair of Wrist-Wraps and stacking the weight onto a smith-machine or straight-bar. You get an IMMENSE burn and early DOMS (delayed onset muscle soreness) because it allows you to lift just about all the weight with only your Traps.

There it is, deal with it.