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Shrug (Synergy)

Primary target: Levator Scapulae (肩胛提肌)

Exercise Details

Equipment

Barbell/dumbbells

Sets & Reps

3 sets × 12-15 reps

How to do it

Standard straight-up shrug with a brief top pause; give part of your attention to the upper scapular corner (levator scapulae co-contracting); descend into a full neck-shoulder-corner stretch.

Common mistakes

Rolling the shoulders, half reps with too much weight, neck jutting forward

Muscles Worked

Other Exercises for the Same Muscle

Scapular Control Drill · Neck Side Stretch (Release) · Upper Trap Release