The Dumbbell Shrug exercise is a simple yet effective exercise that targets the trapezius muscles in the upper back and shoulders. It involves holding a dumbbell in each hand and shrugging the shoulders upward in a controlled manner.
How to perform
Step by step instructions:1. Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body. Allow your arms to hang by your sides.
2. Keep your back straight, chest up, and core engaged throughout the exercise.
3. Inhale and lift your shoulders up towards your ears as high as you can, contracting your trapezius muscles.
4. Hold this position for a second, then exhale and lower your shoulders back down to the starting position in a controlled manner.
5. Repeat for the desired number of repetitions, usually 10-15 reps per set.
6. Remember to keep the movement slow and controlled to fully engage the target muscles and prevent any strain on the neck or shoulders.
7. To increase the intensity of the exercise, you can increase the weight of the dumbbells, or perform the exercise on an incline bench for a greater range of motion.
8. As with any exercise, it is important to warm up properly before performing the Dumbbell Shrug and to stretch the muscles afterwards to prevent injury and aid in recovery.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.