The Shrug is a Strength exercise used across a variety of training phases to promote activity and capacity of the Trapezius , in particular the Upper fibres. The name is owed to the shrugging of The Shoulder Girdle though performing Scapulothoracic Joint - Elevation .
Starting Position:
Patient is standing or seated with an upright posture, usually grasping a Dumbbell or weight-plate in each hand
The Shrug is then performed through Scapulothoracic Joint - Elevation against the resistance of weight.
Upwards Rotation - rather than arm by side, 30º GH Joint - Abduction is added (SOURCE-1). This variation is often used to promote Scapulothoracic Joint - Upward Rotation where it is absent or reduced in conditions such as Scapular Dyskinesis . May also increase recruitment of the Serratus Anterior (SOURCE-1)
Shrug from BB Overhead Press position
In terms of exercises that emphasise the Upper Trapezius or elevation of the Scapula , the Shurg is one of the more rudimentary movements.
The following exercises can be used as a progression:
Farmers Carry - upperbody/ Core isometric exercise with perturbation of walking
DB Hang Clean - unilateral clean progression, often performed explosively
Lu Raises - large GH Joint - Abduction range with no Humerus rotation to promote Scapulothoracic Joint - Upward Rotation
Push Press - wholebody, explosive variation of the Overhead Press
DB Snatch - unilateral isotonic, explosive shoulder exercise with large overhead range
DB Snatch to Step-Up - wholebody DB Snatch variation that emphasises diagonal functional patterns
Pizzari, T., Wickham, J., Balster, S., Ganderton, C., & Watson, L. (2014). Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula. Clinical Biomechanics, 29(2), 201–205. https://doi.org/10.1016/j.clinbiomech.2013.11.011