Ideally I prefer to do the shoulder shrugs exercise using the Hammer Strength plate-loaded machine, but my gym doesn’t have these machines and refuses to carry them. I am hoping LA Fitness will open up a gym in my area eventually. Regardless, there are 2 alternative ways to do the shoulder shrug exercise. One is using 2 dumbbells which is an excellent and better alternative. Another, is using the Smith machine. Not my favorite since it is hard to grasp the bar because of the nature of the Smith machine but it does work your shoulders from a different angle and is worthwhile incorporating into your shoulder workout as a variation.
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Here are the two shoulder shrug choices:
Shoulder Shrugs Exercise Using Dumbbells
- Grab 2 dumbbells and hold them at your sides, palms facing in, standing straight and shoulders back
- Glutes end up being tucked in, quads provide extra support so it becomes a good secondary exercise for the mid to lower body
- Feet basically shoulder width apart
- Raise the dumbbells using your shoulders as far as you can go
- Lower the dumbbells using your shoulders
- Breathe out as you raise the dumbbells and breathe in as you lower
- Do 10-12 reps
Shoulder Shrugs Exercise Using Smith Machine
- Adjust bar on smith machine to lowest level where you can comfortable grab and hold the barbell before beginning
- Add weight plates
- Grab bar with palms facing outward, backwards and shoulders straight
- Glutes end up being tucked in, quads provide extra support
- Feet basically shoulder width apart
- Raise the bar using your shoulders as far as you can go
- Lower the bar using your shoulders
- Breathe out as you raise the bar and breathe in as you lower the bar
- Do 10-12 repetitions
