Both the benefit to the forearms and the traps can translate into other, bigger lifts, like the rack pull and the barbell deadlift. You can also load the barbell shrug way heavier than you might ...

Smith machine shrug — You can practice the shrugging motion using a Smith machine. Set the bar so it rests around knee level or a little higher. Rack pull — To perform the rack pull ...

ONE OF THE most abused exercises in strength training is also one of the simplest. The shrug is about as straightforward as a movement can get: Hold weight, raise weight, lower weight, repeat.