Best For Traps and Calves
Best Way to Do It: Stand with your feet hip-width apart and grasp a barbell with an overhand grip in front of your thighs. With a push from your lower body, and without bending your arms, shrug your traps toward your ears, rising up onto your toes briefly. Settle yourself after coming back down, then repeat.
Best Weight: 50%-80% of your estimated 1RM power shrugs
Best Set/Rep Range: 3 sets, 3-8 reps
Best Time to Do It: As the first exercise in your traps workout (typically after training delts)
Why It’s the Best: Due to the assistance from the legs, the power shrug lets you drive up more weight than you’d be able to do with just your traps alone. Plus, the calves come into play, especially at the top of the motion, where you should aim to extend ankles (flex your calves) as much as possible.