Shoulders roll forward on the shrug
Anterior shrug rotation loads pec minor rather than upper trap.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Pull · Upper Body
Trap Bar Shrug
Coaching cues
- Deadlift the trap bar; shrug from the standing position
- Straight vertical shrug — no forward roll
- Heavier loading possible than dumbbells or barbell
- Pause at the top; lower to full scapular depression
Common faults 2
Partial range — no full depression at the bottom
Upper trap is kept in a shortened position throughout.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗