Once you advance beyond the most common weight room movements (think standard curls and presses) you'll look to add other accessory exercises to your repertoire in your quest to build size and strength in different muscle groups. Sometimes, these movements are fairly foolproof, like a lateral raise, or they take a level of expertise and knowledge to nail properly, like a Bulgarian split squat. Other times, exercises are difficult for the uninitiated because they are so simple—so guys have a hard time feeling like they're going to get results from such uncomplicated movements.

Case in point: the shrug. The exercise is designed to build big, 3D-looking shoulders by targeting your traps, using the muscles to raise the weight up, then lower it down. But a lot of guys see the very basic premise of the exercise and think they need to kick up the effort, making the movement a full revolution of the shoulders. Just think about the big guy you've seen in the gym holding the heaviest dumbbells on the rack, rolling his shoulders like he's trying out a new dance move. Don't fall into this trap (pun intended), says Men's Health fitness director Ebenezer Samuel, C.S.C.S.

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