Dumbbell Shrug – Your How To Guide For Stronger Shoulders

Dumbbell Shrug is an ideal strength building activity to develop a wide neck and great shoulders. Are you searching to acquire build bigger traps and great shoulders? You’ll want to implement this how to guide so that you start out safely today.

Dumbbell Shrug Exercise Summary

  • Primary Muscles Worked: Trapezius – Upper
  • Other Muscles (Secondary) Worked: Levator Scapulae, Trapezius – Middle
  • Equipment: Dumbbells
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Basic

Dumbbell Shrug Procedure

  • You may start off by picking up your dumbbells arms hanging at your side.
  • Now, while standing up raise your shoulders up as high as you can while keeping your arms straight under your shoulders.
  • Then, lower your shoulders and the dumbbells back down.
  • You can also roll your shoulders forward or backwards, instead of lifting them straight up.
  • Repeat your shrugs until you have carried out a whole set.

Muscles Used

Target (Agonist)

  • Trapezius – Upper


  • Levator Scapulae
  • Trapezius – Middle

Dynamic Stabilizers

  • None


  • Erector Spinae

Antagonist Stabilizers

  • None


If you want to achieve the ideal muscle development, you ought to take advantage of these straightforward tips. Similarly, whenever you need to avert your chance of injuries, you will want to implement these tips.

  • Improve Your Technique Before You Increase The Load. Developing proper form will aid in preventing injury and failure. Good Form will enable you to grow muscle quickly.
  • Complete the Right Number Of Sets With Rest. Your goal in the beginning should be to do 3 sets to near fatigue. In reality, you can build up to 5 sets. If your muscle tissue aren’t exhausted at the conclusion of 3 – 5 some thing should change. Initially you can increase the resistance to make each repetition tougher. Next you can reduce the rest time in between your sets.
  • Push Your Lifting To Within Failing To Increase The Atrophy Of Your Muscles. Be sure that you have established correct safety precautions whenever you’re pushing yourself to near failure.
  • Concentrate On Inhaling And Exhaling. With this and most exercises breathing is vital. You should certainly be breathing out during your target muscle contraction and breathing in when your target muscle group is expanding.
  • Always Keep A Weightlifting Journal. You should keep a journal of all weights, sets and reps. If you are brilliant you may also note your rest times. There are plenty of decent apps to use a diary, or you may easily try a little notebook.
  • At All Times Incorporate Maximum Range Of Flexion. Using total range of motion you can ensure that that you strain the total muscle and that you sustain your flexibility.
  • Execute The Very Least 3 Of 8-20 Repetitions For Bulk. There are various theories on how Increased Muscle Size is induced, most agree with the fact that sets of 60-80% of your respective 1RM are going to resulted in increased muscle size.
  • Always Keep Your Abs Tight. For most exercises, you need to help support your back by flexing your stomach to strengthen your internal pressure around your spinal column.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must avoid these standard issues to keep nice form and improve your strength. Additionally, when you stay away from these errors you will minimize the possibility of having an injury.

  • Don’t start using bad technique. Improper form is a fast path to experience a personal injury.
  • Avoid The Urge To Rush Your Training. Every time you speed through your exercise you more likely to have poor technique and accidents.
  • Avoid The Urge To Pass-Up Your Cooldown. You will improve your recovery time frame and greatly reduce soreness once you accomplish a proper cool-down.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Shrug Recap

You ought to immediately be ready to train with dumbbell shrug optimally. So now your following step is to carry out dumbbell shrug as a piece of a long term exercise system to strengthen your Trapezius.

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