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Home :: Bodybuilding Exercise :: Exercises for Back :: Dumbbell Shrug
Dumbbell Shrug
Target Muscles
Trapezius(upper), Rhomboids, various other neck and shoulder girdle muscles. |
Starting Position
- Stand with your feet hip-width apart.
- Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.
The Movement
- Raise your shoulders straight up towards
your ears, keeping your arms straight.
- Hold for a count of two; then lower the , dumbbells back to the starting position.
Tips
- Keep your arms straight throughout the movement.
- Lift and lower the dumbbells slowly and
deliberately - don't jerk them.
- As you lower the dumbbells, allow your shoulders to drop down as far as possible this stretches the trapezius and increases the range of motion.
- Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
- Use straps to improve your grip.
Variation
Barbell shrug
Shrugs may be performed with a barbell instead of dumbbells. Hold a barbell in front of or behind your thighs, keep your arms straight and move the bar up and down as described above.
Other Exercises for your Back Workouts.
Lat Pull-down.
Chins(pull-ups).
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.
Back Extention on the Floor.
Back Extention with Swiss Ball.
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