The shrug can be an essential addition to your training routine to help build bigger, stronger traps and shoulders, but are you sure you're even doing the exercise correctly?

For this movement, you shouldn't settle for anything other than perfect form—especially because it's such a killer exercise. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you grab your weights and start rolling your shoulders like there's no tomorrow, take note that it's extremely important to pay attention the movement here. Using the proper form is essential to make sure you're getting the most out of the exercise—particularly because of how common it is for guys to put their shoulder health at risk by moving the wrong way. Let's break down everything you need to know.