The HORIZONTAL Shrug to actually work the FULL trapezius

Diesel59

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I never thought about or considered this, but I'm definitely intrigued by it.
 
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I never thought about or considered this, but I'm definitely intrigued by it.
A pretty versatile exercises! The dumbbell variation can be annoying to set up, I prefer the row style and it feels better too. Once you do a working set with this, explosively, with this line of pull, you'll feel how much better it is
 

CJ

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Or you can just make it more simple by just leaning forward when performing a DB/BB Shrug, or do it leaning forward in a Smith Machine, or while leaning back in a Chest Supported Row machine(similar to the seated cable shrug you show, but a pad would offer stability and standardize the movement).

The DB/Cable setup you show is far from ideal, as the cable's line of pull is pretty much perpendicular to the line of pull of the DBs. Just have your clients either lean slightly forward doing the DB Shrugs, or if it feels awkward(it would still be less awkward that the DB/Cable setup) have them rest their chest on an incline bench for support.
 

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The DB variation is definitely novel

The others are just Kelso shrugs. Good movement, but hardly "new"
 
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Or you can just make it more simple by just leaning forward when performing a DB/BB Shrug, or do it leaning forward in a Smith Machine, or while leaning back in a Chest Supported Row machine(similar to the seated cable shrug you show, but a pad would offer stability and standardize the movement).

The DB/Cable setup you show is far from ideal, as the cable's line of pull is pretty much perpendicular to the line of pull of the DBs. Just have your clients either lean slightly forward doing the DB Shrugs, or if it feels awkward(it would still be less awkward that the DB/Cable setup) have them rest their chest on an incline bench for support.
You can't actually, since adjusting torso position doesn't change the fact that gravity points down. The cable's line of pull being perpendicular to the DB's is the reason it works the trapezius. The trapezius' function is not purely elevation of the scapula, it's retraction as well.
 
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The DB variation is definitely novel

The others are just Kelso shrugs. Good movement, but hardly "new"
Kelso shrugs are a coupled dynamic + isometric in the shrugged position at a ~45-deg incline of chest support, no? That's not similar.

I doubt nobody in the world has never done this exercise but I also can't find much about it. It's certainly not my IDEA, it's Chris Beardsley's.

I just actually put it into practice, and the way it feels is obviously better than the dumbbell shrug. It lights up the full trapezius. How it works in the long-run remains to be seen, maybe activation doesn't predict growth. We shall see...
 

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You can't actually, since adjusting torso position doesn't change the fact that gravity points down. The cable's line of pull being perpendicular to the DB's is the reason it works the trapezius. The trapezius' function is not purely elevation of the scapula, it's retraction as well.

I'm fully aware of the traps functions, but in your DB/Cable setup, it's actually the LATS which are pulling/resisting isometrically against the cable.

Lean forward, and let gravity plus the weight of the dumbells be in a perfect line of pull to work the upper/mid traps, which pull up and back.
 
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I'm fully aware of the traps functions, but in your DB/Cable setup, it's actually the LATS which are pulling/resisting isometrically against the cable.

Lean forward, and let gravity plus the weight of the dumbells be in a perfect line of pull to work the upper/mid traps, which pull up and back.
Nope definitely the traps.
 

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Kelso shrugs are a coupled dynamic + isometric in the shrugged position at a ~45-deg incline of chest support, no? That's not similar.

I doubt nobody in the world has never done this exercise but I also can't find much about it. It's certainly not my IDEA, it's Chris Beardsley's.

I just actually put it into practice, and the way it feels is obviously better than the dumbbell shrug. It lights up the full trapezius. How it works in the long-run remains to be seen, maybe activation doesn't predict growth. We shall see...

Because a regular DB Shrug isn't a great traps exercise, but it's a great exercise for the levator scapulae, whose primary job is to elevate the scapula, hence the name.

Upper traps pull up and back, they only assist in pulling straight up, they're actually not the primary mover.
 

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Nope definitely the traps.

So a pullover or a lat prayer is now a traps exercise? Because it's the same resistance profile as your cable setup, trying to pull the shoulder into flexion.
 

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Plus, the traps don't have an insertion on the arm/humerus, so they perform absolutely zero resistance against the cable in your DB/Cable shrug setup.

You may like the exercise, but it's false to say that the cable portion works the traps in any way.

The seated cable shrug is fine, however.
 

Yano

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I do bent over, standing and if I get bored once in a while oly's

I don't just go up n down though , I engage my whole upper back at the top and "widen out" for lack of better words ... same way you lock out a deadlift

no clue if thats right but I got traps like an ox yoke 🤷‍♂️
 

Diesel59

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Or you can just make it more simple by just leaning forward when performing a DB/BB Shrug, or do it leaning forward in a Smith Machine, or while leaning back in a Chest Supported Row machine(similar to the seated cable shrug you show, but a pad would offer stability and standardize the movement).

The DB/Cable setup you show is far from ideal, as the cable's line of pull is pretty much perpendicular to the line of pull of the DBs. Just have your clients either lean slightly forward doing the DB Shrugs, or if it feels awkward(it would still be less awkward that the DB/Cable setup) have them rest their chest on an incline bench for support.

How about shrug machines, such as this Hammer Strength piece?

Hammer_Strength_Plate_iso_lateral_Seated_Standing_Shrug2.jpg
 

CJ

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How about shrug machines, such as this Hammer Strength piece?

View attachment 54515

To target the upper portion of the traps, pulling up and back is what you're looking for. Just looking at that piece, it doesn't look ideal, but it you can manage to get into that position, it should work.

If not, set up a high incline bench, stand behind it with your chest in the pad, and shrug at that slight lean.

In all honesty, regular ol' rows hit the traps fully, as long as you're retracting and protracting your scapula. Since most do Bentover Rows at closer to a 45° angle, those would really target the upper portion of the traps, but a chest supported row will hit them well, too.
 

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How about shrug machines, such as this Hammer Strength piece?

View attachment 54515

Take a look at the muscle fibers of both the levator scapulae, and the trapezius muscles, and it becomes clear as to what their functions are.

The levator scapulae are in the best mechanically advantageous position to lift the scapula. The upper portion of the traps, their most advantaged in retracting the shoulder/scaps up and back. There are a few fibers though, in the very upper portion, which will assist in elevating the scapula.

Muscle fibers can only pull, so it's easy to see what they'll do simply by looking at their origin and insertion, and performing a movement that will bring those points closer together in a straight line.


20241113_094842.jpg
 

Diesel59

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@CJ Thanks for posting this. It makes the movements and their targets rather easy to understand. I think shrugs are a movement I've always done without putting to much thought into exactly what I'm doing, especially since strength and reps are easier to come by with sheugs compared to other exercises.
 
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