Shrug
Shrugs are done to build your trapezius muscle. I like doing shrugs with either the trap bar or dumbbells.
How to do Dumbbell Shrugs
Common Mistakes
Rolling heir shoulders forward at the top of the shrug: Most people roll their shoulders forward when doing this exercise. The main function of the upper traps is to elevate the shoulders, not to push your shoulders forward. To work build your traps, make sure you're shrugging straight up.
Bending their arms: All this does is put pressure on your biceps. Keep your arms straight.
Do the reps too fast. Often with a weight that's too heavy: The shrug doesn't have a large range of motion. Using a weight that's too heavy and rushing through the reps won't put enough tension on the muscle. Do your reps slow and controlled with a pause at the top.
How to do Dumbbell Shrugs
- Stand upright, and hold the dumbbells by your side with the dumbbells facing your body.
- Keeping your arms straight, shrug the weights up by lifting your shoulder straight up.
- Pause for three seconds at the top.
- Lower the weight.
Common Mistakes
Rolling heir shoulders forward at the top of the shrug: Most people roll their shoulders forward when doing this exercise. The main function of the upper traps is to elevate the shoulders, not to push your shoulders forward. To work build your traps, make sure you're shrugging straight up.
Bending their arms: All this does is put pressure on your biceps. Keep your arms straight.
Do the reps too fast. Often with a weight that's too heavy: The shrug doesn't have a large range of motion. Using a weight that's too heavy and rushing through the reps won't put enough tension on the muscle. Do your reps slow and controlled with a pause at the top.