Shrugs are kind of boring. They have a short range of motion, and it’s difficult to do anything unique. Choose a barbell, dumbbells, or (maybe) a machine, and shrug up and down. Repeat. That’s probably why so many weight-trainers give trapezius work short shift. And that’s why we perked up when Dwayne “The Rock” Johnson revealed his new and unique shrug superset. Let’s check it out.
WHAT IS A SUPERSET?
First, let’s define a superset. It’s two exercises performed one after the other without rest. Often these are done for antagonistic muscles, like biceps and triceps. Other times, they are two very different exercises for the same body part. For example, you could superset dumbbell shrugs (a trapezius isolation exercise) with upright rows (a trapezius compound exercise) in a pre-exhaust superset.
What makes the Rock’s superset so unique is it’s two isolation exercises for the traps: two different types of shrugs. In this way, the second exercise is like a continuation of the first, beyond failure, but with different resistance.
THE ROCK SHRUG SUPERSET
“Put together a new superset for traps that I’m loving. The burn and activation is deep, especially using a heavy resistance band,” The Rock said.
He begins this superset with hex bar shrugs. The hex bar has a hexagon in the middle that you stand in while gripping the parallel handles. If your gym doesn’t have a hex bar, use dumbbells in order to replicate the parallel, palms-facing-sides grip. The Rock holds each rep at the top for two or three seconds. He does eight reps.
The Rock then grabs a resistance band, the thickest one he has. He grabs it with both hands, steps on it, and, while taking an overhand grip, shrugs up his shoulders. “Challenge yourself and use the thicker, heavier resistance bands,” he instructs. “Grab them at the bottom, close to the floor, so the resistance is ultra taught. They’re gonna light you up, but the burn is insane and worth the pain. Also forces great grip strength, as well.” He again holds the reps at contractions, and he again gets eight reps.
Do 3-4 such shrug supersets with either your shoulder or back workout.
THE ROCK SHRUG TIPS
◼️ “Slightly lean forward to activate and engage more traps.”
◼️ “I’m a big proponent of performing holds at the most intense part of the movements.”
FINAL MESSAGE FROM THE ROCK
“Give this one a shot. Have fun and enjoy the progress and pain.”
