How to do a shrug
Set the bar in a rack at about mid-thigh height and grip it overhand, just outside your thighs.
Lift it out and stand tall, arms straight, with the bar resting against your thighs.
Lift your shoulders straight up toward your ears as high as they go, keeping your arms straight.
Pause for a moment at the top.
Lower your shoulders under control until your arms hang fully again.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common shrug mistakes
Rolling your shoulders
Lift straight up and down. Rolling adds nothing and makes reps harder to compare.
Bending your elbows
Keep your arms straight; the movement comes from your shoulders.
Tiny reps with heavy weight
Use a load you can lift through the full range, with a pause at the top.
Jutting your head forward
Keep your chin level and your neck in line with your back.
How to track your shrug
Log the weight and reps of every set. Over a few weeks, the heaviest weight you lift and your estimated one-rep max show whether you are getting stronger, even when your sets use different rep counts.
Estimated 1RM, Epley formula
100 kg × (1 + 12 ÷ 30) ≈ 140 kg
A set of 12 at 100 kg estimates a one-rep max of about 140 kg.
