STANDING SHRUGSSETS: 4 REPS: 8<img src="https://magarticles.magzter.com/articles/3644/346563/5cd9ea52c67f3/1557784950575.jpg"" owidth=1199 oheight=773" style="height:516px; width:800px" />WORKS: Upper and mid traps<img src="https://magarticles.magzter.com/articles/3644/346563/5cd9ea52c67f3/1557784951514.jpg"" owidth=1199 oheight=746" style="height:498px; width:800px" />HOW 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/3644/346563/5cd9ea52c67f3/1557785091267.jpg"" owidth=531 oheight=405" style="height:405px; width:531px" />SEATED SHRUGSSETS: 3 REPS: 10WORKS: Upper and mid traps<img src="https://magarticles.magzter.com/articles/3644/346563/5cd9ea52c67f3/1557785091908.jpg"" owidth=607 oheight=412" style="height:360px; width:530px" />HOW 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/3644/346563/5cd9ea52c67f3/1557785088604.jpg"" owidth=782 oheight=692" style="height:708px; width:800px" />REVERSE SHRUGSSETS: 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/3644/346563/5cd9ea52c67f3/1557785121184.jpg"" owidth=624 oheight=552" style="height:469px; width:530px" />MACHINE SHRUGS<img src="https://magarticles.magzter.com/articles/3644/346563/5cd9ea52c67f3/1557785121902.jpg"" owidth=600 oheight=549" style="height:485px; width:530px" />SETS: 3 REPS: 8<img src="https://magarticles.magzter.com/articles/3644/346563/5cd9ea52c67f3/1557785119505.jpg"" owidth=1091 oheight=842" style="height:617px; width:800px" />WORKS: Upper, lower and mid traps<img src="https://magarticles.magzter.com/articles/3644/346563/5cd9ea52c67f3/1557785122555.jpg"" owidth=218 oheight=316" style="height:316px; width:218px" />HOW 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.

&lsquo;Shrug Life'

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