The main advantages of shrugs with dumbbells are a fairly quick and effective increase in the volume of the upper back area, correction of curvature of posture and, as a result, correction of gait. Shrugs develop the muscles responsible for the movement of the shoulder blades, and these muscles, in turn, play a very important role in maintaining the alignment of the spine. And besides, doing shrugs with dumbbells will allow you to simply improve your physique.

Dumbbell Shrug Technique

The exercise is quite simple, so it is almost impossible to make any mistakes when performing it, but we will nevertheless consider its mechanism in detail:

– First, you need to stand up straight and even. Spread your legs shoulder-width apart. Grip “palms to yourself” take dumbbells in each hand, straighten up and strain as much as possible (“stretch to the string”). Next, let your shoulders go as far as possible. This position during the exercise will be considered the starting position.

– Next – take a deep breath, slowly raise your shoulders to the top, trying to pull them as close to your ears as possible. At the highest point (the point of maximum muscle tension), hold for two counts. The arms must be straight. Only the shoulders move (up and down direction). Don’t roll your shoulders back. Next, lower the dumbbells. Return to the starting position and repeat the exercise as many times as you need.

Recommendations

Even despite the apparent ease of exercise. Still, there are a number of recommendations that it is desirable to adhere to. For example, you should not include your hands in the work, do not bend them, as in this case the load will go to them, and not to the trapezoid.

Do not rotate your shoulders – they should only move up and down, as close as possible to the ears. Also try to keep the body as even and straight as possible during the exercise. From the top point, lower your shoulders slowly and smoothly to avoid injury and muscle breakdown. At the top point, try to raise your shoulders with some jerk and maximum tension in the trapezoid area.