SHOULDER
SHRUGS - DUMBBELL
CORRECT FORM
| 1)
Stand holding two dumbbells with your palms facing your body.
Stand up straight with your shoulders back and chest out.
Let the
weight pull your shoulder girdle downward.
Your elbows should be relaxed and straight.
Your shoulders should be back and not rolled forward. |
|
| 2)
Shrug your shoulders up as high as they will go.
Keep your elbows
straight.
Let all of the
movement come from your shoulder girdle (the upper trapezius). |
 |
3) Lower the dumbbells slowly and
under control. Be sure to stand up straight during the entire movement.
4) Inhale as you lower,
exhale as you shrug up.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
First, be careful
of your lower back when lifting the bar off of the ground to begin
the lift. When lifting larger amounts of weight, try to lift the dumbbells
from a rack to avoid having to bend over. If you DO bend over, be
sure to use good body mechanics as if you were performing a bent-knee
deadlift.
Second, use the form described above. Do not change
the position of the palms, or place the dumbbells behind your back,
or roll your shoulders at the top of the movement. Keep it simple.
All the add-ons people suggest in the gym will not make this more
effective.
If anything, it will make it less effective and place more
stress on areas (i.e. the forearms, wrists or back).
Just lift the
weight. Lift it up. Then lower it. Don't try to get fancy with this.
EFFECTIVENESS
Shoulder shrugs
are the best way to develop strength in the upper trapezius muscle.
You may be less likely to bend your elbows using a barbell as compared
with a dumbbell shrug. However,
dumbbell shrugs are still superior because unlike barbell
shrugs, you can stand with your shoulders more in an optimal
postural alignment with your body (shoulders back, chest out). The
shoulders must be turned in (internally rotated) in order to hold
a barbell in front of you.
HELPFUL
WITH TRAINING FOR
Football, Basketball, Baseball,
Hockey, Some Track and Field events, Boxing, Wrestling, Martial arts.
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