Shrugs alternating with handle on horn

Activate your neck muscles specifically with alternating shrugs on the horn. This exercise not only strengthens the trapezius muscle but also promotes stability and posture.

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Preparation

Fix the sleds at hip height so that the horn tips are approximately in the middle of your thighs. Turn both sleds slightly inwards and stand with your back to the machine.

Starting Position

Stand stable and parallel. Grab each horn with one hand and keep your arms straight. You will already feel tension on the horn while standing upright. Keep your back straight and your stomach tight.

Execution

Raise one shoulder up and slightly back over the neck muscles at the same time. Hold the position briefly and then slowly return to the starting position. Repeat the movement on the other side. Keep your arms extended throughout the exercise.

Variants

Perform the movement alternatively synchronously with both sides - this way you train your body and coordination equally.

Muscles Used

Neck

Tip

Imagine you want to push your shoulders as far back as possible behind your ears - calmly and controlled.

What makes this exercise particularly effective?

Alternating shrugs with a grip on the horn at the EISENHORN DS activate the neck muscles and upper trapezius muscles in isolation and target them intensively. The movement is controlled and performed stably through the horn handle — momentum is minimized, allowing full focus on conscious muscle contraction. The arms remain extended, keeping the leverage constant and the stimulus on the shoulder muscles clear and direct. Alternating execution also enhances neuromuscular coordination, preventing one side from compensating for the other.

What effect does the exercise achieve?

Targeted neck and trapezius strengthening: The upper trapezius and neck muscles are trained in isolation.
Muscle balance & compensation: Alternating execution allows differences between the left and right sides to be recognized and corrected.
Controlled execution: Guided movement ensures precise contraction and minimizes momentum, ideal for clean muscle engagement.
Core stability & posture: The core is engaged to prevent deviations and maintain an upright body posture.
Intensified focus: Each repetition focuses on one side at a time, allowing for better muscle tension, slow control, and maximum activation.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Even though alternating shrugs with a grip on the horn are not part of the classical Big 5, they can be a meaningful addition:

Strengthening of accessory stabilizers: A strong neck and trapezius chain supports posture and stability during basic exercises, such as squats or deadlifts.
Increased shoulder/neck competence: In sports and daily life, a stable neck is essential — shrugs develop exactly this strength.
Balance training: Asymmetrical exercises help identify and correct muscular imbalances, contributing to injury prevention.
Varied stimulus: In combination with the Big 5, shrugs add a training component that specifically targets the upper pulling and stabilizing muscles.