Dumbbell shrugs. Initial position – stand with the legs slightly apart, head upright or slightly flexed forward, and arms relaxed at the sides gripping a dumbbell in each hand:
– Shrug the shoulders with an anterior to posterior rotation.
– Return to the initial position.
Initial position
Executing the rotation at the end of the movement
This exercise contracts the superior, or clavicular, portion of the trapezius, the levator scapula, and the middle portion of the trapezius and the rhomboids when squeezing the shoulder blades together and rotating the shoulders to the back.
Trapezius action
1. Upper portion. 2. Middle portion. 3. Lower portion.
Comment: It is impossible to rotate the shoulders when using heavy weights.
Dumbbell Shrugs – Workout Video
Dumbbell shrugs. Application of the exercise.
Who shall do it: Everybody from beginners to experts.
When: In the end of the training session dedicated back or shoulders. Before dumbbell shrugs you should perform upright rows.
How many: 4 sets, 15-25 repetitions.
Trap Exercises
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