Safety Notes

• Avoid shoulder rolling to prevent injury
• Use controlled tempo without jerking
• Maintain neutral spine and braced core
• Select weight allowing full range
• Be cautious unracking with wide hands

Spotting

Not typically needed; use rack safeties for heavy sets or spot from sides if free-standing.

Common Mistakes

• Rolling shoulders forward or back
• Using body momentum to lift
• Allowing head to jut forward
• Gripping too narrow
• Dropping weight too fast

• Acute shoulder impingement
• Neck strain
• Recent back injury

• Adequate shoulder external rotation for wide grip
• Thoracic extension mobility

Build Up First

• Master standard shrug form
• Comfortable with barbell handling
• Grip strength for wide hold