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S T A N D I N G D U M B B E L L S H R U G S
Muscles worked: Trapezius
Instructions:
Grab a set of dumbbells and position them on the sides of your hips.
Keeping your arms fully extended at all times, and your back straight with a little bend at your knees,
shrug the dumbbells up using your trapezius muscles as far up as you can go. Pause and hold there
for one second,contracting your trapezius. Slowly lower the dumbbells back down and repeat for the
number of reps assigned.
Note Keep your back straight throughout the entire
movement. You may want to use some lifting straps if you find your hand grip weakening before
your trapezius muscles.
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Dont's:
Don't jerk the weight up. Use a slow controlled movement. Don't rotate you shoulder back at the top of
the movement. This is an older form of performing shrugs that has been found to not add any benefit
to the exercise. Don't bounce the weight at the bottom of the movement, causing momentum in the motion.
This can cause back injuries.
Alternate exercises: Barbell shrugs, Smithmachine shrugs, Seated dumbbell shrugs
Cable pulley shrugs, Upright rows |
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