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Dumbbell Shrugs - Trapezoid Exercise
In this lesson you will learn how to do dumbbell shrugs.
The dumbbell shrug is an exercise for the traps ( trapezoid
muscles ), which are located at
the sides and the back of
your neck. Most bodybuilders don't do this exercise very often,
because free weight exercises ( for example the deadlift ) partially
train the neck muscles.
However, the traps are important for boxers and of course for bodybuilders
who lack neck
muscle development. You can do dumbbell shrugs standing on both feet
like shown here,
or sitting on a bench. For more info read the description
below.
Shrugs can also be done with a barbell, elastic bands or other equipment,
but those are
different lesson. Find more exercises at weight
training main.
Description: Dumbbell Shrugs - Trapezoid Exercise
- Stand upright and hold two dumbbells at your sides.
The legs are closed, so that the thighs don't block the weights from
moving.
Bend your knees slightly and look straight forward. ( preferable into
a mirror )
You can also do this exercise sitting on a bench.
Either way you have to keep your upper back straight.
Don't hollow your back, don't lean forward.
The arms are extended and the palms face your legs.
- Shrug your shoulders
up and exhale at the same time.
Keep your arms vertical and don't move your knees or your back.
Only
move your shoulders.
At the highest point, the traps ( trapezoid
muscles ) are fully contracted.
I recommend you only move your shoulders up and down vertically.
Some
people like to circle the shoulders, but circling the shoulders does
not
train the traps from a different angle. That's just bad for the shoulders
and
in addition you would automatically move your back -> Bad for
spinal disks.
- Then lower
your shoulders again and inhale slowly.
Move your shoulders in a vertical line and keep the dumbbells close
to your legs.
Do 20 to 50 repetitions and 2 or 3 sets per workout.
The average bodybuilder does 25 reps with 30 to 40 lbs dumbbells.
However,
of course you can also use more weight or do dumbbell shrugs
with
10 lbs weights. The more weight, the less repetitions.
Stretch your trapezoids, your shoulders and your forearms between
sets.
Trainer advice: Dumbbell Shrugs - Trapezoid Exercise
- Keep your knees, your head and your back still
during the entire exercise.
- Don't circle your shoulders.
- Move slowly and concentrated.
- The dumbbell shrug is
designed for moderate to heavy weights.
- Stop immediately if you feel discomfort in your
shoulders.
Related instructions: Dumbbell Shrugs - Trapezoid Exercise
Videos: Dumbbell Shrugs - Trapezoid Exercise
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