How To Do Dumbbell Shrugs

Muscle Groups worked: Traps This is a great exercise if..

How To Do Dumbbell Shrugs

Muscle Groups worked:
Traps

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great Isolation exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Dumbbell Shrugs targets the traps area of your shoulder and its great for strength and sculpting. The back is also worked when doing this great exercise! 

Exercise Instructions:

  1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  3. Lower the dumbbells back to the original position.
  4. Repeat for the recommended amount of repetitions.

 

Dumbbell Shrugs Tips:

You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Dumbbell Shrugs. As you progress and become adept, increase your reps and sets. However, avoid over training your shoulders. Only train your Shoulders once per week for optimal results.

Consider your entire program and keep your overall volume for shoulders a little lower than for other larger muscle groups like your back and legs.

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Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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