The dumbbell shrug is a strength training exercise that targets and develops the trapezius muscles. They cover the entire upper neck and back and close a fan.
How do you do the exercise?
Grab dumbbells and stand with feet hip-width apart, dumbbells on either side, hands in neutral grip. Raise the dumbbells by shrugging the shoulders, the arms must remain tense. The movement must be carried out in complete amplitude without jerks nor élans.
CAUTION: Don't go too heavy. The trapezius muscles are quite strong and usually respond well to long sets. Keep your back straight and bend your knees slightly.
Tips
- Inhale as you raise the dumbbells and exhale as you lower them
- Bend your knees slightly and tighten your abdominal muscles to keep your chest well sheathed and avoid back injuries.
- Don't roll up your shoulders as is often seen, it is not only unnecessary but can cause injury.
Variant
- Dumbbell shrugs can also be performed with a barbell or trapeze machine.
Supplementary article :
