Saturday, October 3, 2015

Shrug (Dumbbell)


Target MusclesTrapezius, Rhomboids, and Various other neck and shoulder girdle muscles
Starting Position:
1. Stand with your feet hip-width apart.
2. Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.
The Movement:
1. Raise your shoulders straight up towards your ears, keeping your arms straight.
2. 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.