Shoulder shrug standing with barbell

Bring the ribs and pelvis closer with a short, controlled trunk flexion. Avoid pulling on the head or using momentum to finish the repetition. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in neck and upper trapezius; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.