BACK · ISOLATION
Meadows Shrug
A unilateral landmine shrug using a controlled shoulder-elevation path.
Primary musclesTraps
Secondary musclesForearms
EquipmentLandmine, Barbell
DifficultyIntermediate · Scapular Elevation
How to perform
- Stand beside the bar and hold the end securely.
- Elevate the shoulder toward the ear without rolling.
- Lower slowly and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the traps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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