Backpack Shrugs: how to do it right
In short: Shoulder elevation holding a weighted bag, to target the upper traps in the shortened position.
How to do it, step by step
- 1Stand holding the bag with straight arms at your sides, shoulders relaxed downward to start in a stretch.
- 2Shrug your shoulders straight up, as if trying to touch your ears, without bending your elbows.
- 3Squeeze hard in the top position for 1 second, shoulders at the max.
- 4Lower slowly under control, let the traps fully lengthen.
- 5Keep your head neutral, don't roll your shoulders in circles.
The mistake to avoid
Don't roll your shoulders in circles. Shrug straight up toward your ears.
Other common mistakes
- Rolling the shoulders in circles thinking you target better: it adds nothing and stresses the joint, go up and down in a straight line.
- Bending the elbows to cheat and lift higher: it shifts the effort to the biceps, keep your arms fully straight.
- Not holding the contraction at the top: without the 1-second pause you miss the tension peak, lock it in at the top before lowering.
- Lowering too fast by dropping the bag: you lose the lengthening phase, control the return.
Muscles worked
- Main:
- Traps
Upper traps are the prime mover: they raise the scapula toward the ear. The middle trapezius fibers help a bit with retraction if you pull your shoulders back slightly. The forearms and finger flexors work statically to hold the bag, but they are not the target.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Stand holding the bag with straight arms at your sides, shoulders relaxed downward at the start. Shrug your shoulders straight up as if trying to touch your ears, without bending your elbows. Squeeze for a second at the top, then lower slowly.
How high do I go?
All the way, shoulders as close to your ears as possible. Tension peaks at the end of the range here: if you only go halfway, you miss the main point, whatever the weight of the bag.
I don't feel anything, is that normal?
You should feel a burn at the top of your shoulders, on each side of your neck. If you feel your forearms or biceps, you're bending your elbows: keep them completely straight, they're only there to carry.
How fast should I do the movement?
Firm lift, one second of lockout at the top, slow return. The slow return is what everyone rushes, and yet it's half the work.