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Traps
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How To Perform Standing Calf Machine Shrugs
- Stand under the shoulder pads of the standing calf raise machine.
- Keep feet flat on the platform (knees slightly bent).
- Grip handles for stability.
- Shrug shoulders upward as high as possible, pause.
- Lower slowly.
- Tip: Use heavyweight, but keep it controlled.
- Avoid: Pushing with legs — only traps should move.
How To Perform Shrug
- Stand tall with dumbbells/barbell at your sides or in front.
- Grip firmly, arms straight.
- Shrug shoulders straight up toward ears as high as possible.
- Hold 1–2 seconds at the top.
- Slowly lower back down.
- Tip: Think “up and slightly back.”
- Avoid: Rolling shoulders only move up and down.
How To Perform Chest Supported Dumbbell Shrugs
- Set an incline bench at about 30–45°.
- Lie chest-down on the bench with dumbbells hanging straight down from your arms.
- Keep arms extended, palms facing your body.
- Shrug your shoulders straight up toward your ears, squeezing traps hard at the top.
- Hold for 1–2 sec, then slowly lower.
- Tip: Keep chest on bench, don’t pull with arms.
- Avoid: Rolling shoulders — movement should be straight up and down.
How To Perform Smith Shrug
- Set the barbell in the Smith machine at thigh level.
- Stand with your feet shoulder-width apart, the bar resting across your front thighs.
- Grip bar slightly wider than shoulder-width.
- Shrug your shoulders upward as high as possible, and squeeze at the top. Lower slowly.
- Tip: Use controlled motion, don’t bounce.
- Avoid: Leaning backward, stay upright.
Callisthenics
How To Perform Rotating Neck Stretch
- Start with the chin gently tucked.
- Slowly rotate your head to the right in a half-circle motion until your chin is over your shoulder.
- Hold a few seconds, then rotate back to center, then left.
- Keep shoulders relaxed.
- Avoid: Forcing range of motion if tight.
How To Perform Neck Side Stretch (Rotation Stretch)
- Sit or stand tall.
- Slowly turn your head to the right (as if looking over your shoulder).
- Hold 15–20 seconds, then repeat the left side.
- Avoid twisting the shoulders.
- Tip: Keep chin level (don’t tilt).
How To Perform Side Neck Stretch
- Sit or stand tall with shoulders relaxed.
- Gently tilt your head to one side (bring your ear toward your shoulder).
- Option: place your hand on the side of your head and lightly pull for a deeper stretch.
- Hold 20–30 seconds, then switch sides.
How To Perform Weighted Shrugs
- Grab two large water bottles (filled with water, sand, or rice for more weight).
- Stand tall with bottles at your sides, arms fully extended.
- Lift shoulders straight up toward ears as high as possible.
- Hold for 1–2 sec, then lower slowly.
- Tip: You can double up bottles in a bag for extra load.
- Avoid: Bending elbows or leaning forward.
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