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Barbell Silverback Shrug

1. Stand with your feet shoulder width apart holding the Barbell with both hands in front just past shoulder width.


2. Bend forward at the hips with a slight bend in your knees, keeping your back straight.


3. Engage your shoulder blades, as if you are trying to touch them together.

Cable 30 Degree Shrug

1. Use a handle attachment on both sides of crossover. With cable attachment set all the way to the bottom.


2. Grab both handles and make sure you are centered in the machine. Let your arms hang freely.


3. Pull your shoulder blades up and in towards your ears. Let your shoulder blades depress back to the starting position.

Dumbbell Shrug

1. Stand tall with two dumbbells. Pull your shoulder blades up. Give a one second squeeze at the top.

Barbell Upright Row

1. Take a double overhand roughly shoulder width grip.


2. Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher