• Sit on bench
• Hold dumbbells with palms facing inward and arms fully extended
• Shrug shoulders toward ears; hold for half count
• Lower shoulders to start position
Sets/Reps for both lifts: 4x20
Rest Time: As soon as you are ready to handle the next load
Payoff: Eliminates the excessive load on the lower back while providing strength in the traps for neck stabilization.
Kennedy’s Keys
• Keep your back flat and head forward
• Load as much weight as possible without restricting range of motion
• Pause at the top to make sure you get a full load and aren’t moving too quickly
• Never roll your shoulder joint at the top of the shrug; it’s unnecessary movement
• When you’re shrugging a heavy weight, use wrist straps
