The Standing Dumbbell Shrug is a tried and tested strength exercise that is one of the many variations of the Shrug.
It is very popular with both beginners and pros. Technically, the exercise is not difficult..
Content
Applications and benefits
It is used in bodybuilding and powerlifting by athletes of any level of training. However, the movement is more popular with bodybuilders when working in relief. Pumping here is more directed and unhurried, and the weights are usually less than when working with a barbell.
When using dumbbells, the amplitude of movement is greater than with a barbell, so we can say that the pumping of the trapezoid is more complete.
The exercise can be performed by beginners without any problems. You can also easily train it at home, for this you need a pair of dumbbells, preferably stacked. If there are none, just pancakes from a barbell or kettlebell will do.
What muscles work
The main ones are trapezoidal, mainly the upper part.
Additionally - diamond-shaped, as well as muscles that raise the shoulder blades.
Implementation options
Shrugs with dumbbells standing
The most popular option, when using it, the position of the body is the same as when working with a barbell.
Shrugs with dumbbells sitting
A more isolated option, cheating is almost completely excluded, the working weight is less than in the standing version.
Shrag technique with dumbbells
Consider the standing version as an example.
- Starting position standing, arms fully extended and holding the dumbbells at the sides of the body, approximately at an angle of 45 degrees to each other.
- It is desirable to lower the shoulders as low as possible to ensure a better stretch.
- Inhales and with an accentuated effort of the trapezius muscles we lift the weight. Range of motion up and back.
- At the top point, exhale and not a long pause.
- In the same way, we produce the desired number of repetitions.
It is important to do dumbbell raises "cleanly" without cheating. Always try to work in full amplitude and do not forget to take your shoulders back at the top point.
This will ensure the highest quality study of your trapezoid.
Dumbbell Shrag Mistakes
Everything is similar here with the rest of the shrag variations.
Not full amplitude and tilt of the body, as if to meet the projectile.
Throwing weight with cheating.
Useful links
https://www.youtube.com/watch?v=3GEir9Tiens
https://www.youtube.com/watch?v=cdjovZj0BMA
