Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lift shoulders straight up, keeping arms extended. Squeeze traps at the top, pause, then slowly lower to a full stretch. Avoid momentum.
Maintaining straight arms throughout the shrug prevents unwanted elbow involvement and ensures the focus remains on the trapezius muscles; actively resist any tendency to bend your elbows. Consciously squeeze your shoulder blades together at the top of the movement to maximize muscle contraction and engagement. Elevate your shoulders directly upward, avoiding any forward or backward movement, to target the upper traps effectively. Control the lowering phase to maintain tension and prevent momentum, feeling the stretch in your traps as you descend. Keep your neck in a neutral position to avoid strain and ensure proper form throughout the exercise.
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