Alternative to shrugs

[kunta]

would upright rows be a good alternative for doing shrugs? I cut out shrugs cause I was hurt doing them and was out for 3 months

 

[goldenone]

Can you do seated dumbbell shurgs?

 

[CARPATHIAN FOREST]

You can do something like lying shrugs, where you are not
squeezing up, but back...it won't hit the peak very much, but
will build the back thickness of the trapezius until you heal.

 

[gtaman]

Try more conventional types of rowing first (bent db row, seated row, seated low row, etc.).

Upright rows when done consistently can damage the shoulders and wrists. Bottom line, yeah do them if you want, but the benefit is greater with so many other movements that you should not really do them at all IMO.

You should get some decent trap development from seated rows.

 

[gtaman]

Also if you were hurt doing shrugs maybe it was your form!

Squeezing too severely at the top could hurt your neck, overdoing it could hurt your neck (too many sets) if you are not in shape, rotating the shoulder is not good (straight up and down is better), etc.

Alternate between using barbells, db's, a Hammer deadlift/shrug machine, and a universal type bench station... one of these may feel more comfortable for you.

For me if I don't overdo them, shrugs are a very safe (non injuring) movement. Replacing them with upright rows could be a mistake and limit your growth.

 

[MrMuscle]

have you tried different shrugs? like bb shrugs to the front, bb shrugs to the back, machine shrugs, seated shrugs?

 

[kunta]

when i hurt my back i was using the bb in the front, i normally use db but at the gym they would only go up to 85 and they were getting to easy.

 

[tzan]

You can do something like lying shrugs, where you are not
squeezing up, but back...it won't hit the peak very much, but
will build the back thickness of the trapezius until you heal.

What exactly is a lying shrug???

 

[lamp24]

try this one hook single handles to the bottom pulleys of a cable cross machine then stand where you would for the normal chest exercie but instead hold your arms out and shrug up the weight

 

[CARPATHIAN FOREST]

Tzan, I probably didn't describe it very well. But what I'm talking
about, is like taking an incline bench at a low angle, and sit in it,
facing forward w/dumbells in your hands, then lay down with your
chest on the bench, and the dumbells hanging over the sides,
and then squeezing back (basically pulling your shoulder blades
together), working the back & lower area of the trapezius. Pretty
similar to a seated row, although you are just isolating the trap,
and not getting the lats involved.