STANDING SHRUGS SETS: 4 REPS: 8WORKS: Upper and mid trapsHOW TO: Hold a dumbbell in each hand with palms facing inwards. Keep your core tight and raise your shoulders up as high as possible, hold the contraction for a second and lower under control.<img src="https://magarticles.magzter.com/articles/2609/346567/5cda9d6aacd89/1557830929820.jpg"" owidth=531 oheight=405" style="height:405px; width:531px" />SEATED SHRUGSSETS: 3REPS: 10WORKS: Upper and mid trapsHOW TO: Hold a dumbbell in each hand and sit on a bench with your feet flat on the ground. Lean your upper body slightly forward and then raise your shoulders up. Squeeze the traps hard at the top of the rep.<img src="https://magarticles.magzter.com/articles/2609/346567/5cda9d6aacd89/1557830927185.jpg"" owidth=782 oheight=697" style="height:697px; width:782px" />REVERSE SHRUGS SETS: 4 REPS: 12WORKS: Upper trapsHOW TO: Set a bar up on a rack and stand with your back to the bar. Grab the bar just over shoulder-width apart, with your palms facing behind you. Make sure you stand up straight, then shrug the shoulders up high and hold the contraction for a second and lower.<img src="https://magarticles.magzter.com/articles/2609/346567/5cda9d6aacd89/1557830987968.jpg"" owidth=1091 oheight=842" style="height:842px; width:1091px" />MACHINE SHRUGS SETS: 3 REPS: 8WORKS: Upper, lower and mid trapsHOW TO: Use a shrug machine or even a low chest press machine. Load up the weights heavy with this exercise. Stand with feet over shoulder-width apart and hold the handle of the machine with an overhand grip. Shrug the shoulders up and lower slowly.

Shrug It Off!

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