Dumbbell Shrug

Target Muscles Trapezius(upper), Rhomboids, various other neck and shoulder girdle muscles.

Starting Position

• Stand with your feet hip-width apart.
• Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.

The Movement

• Raise your shoulders straight up towards
  your ears, keeping your arms straight.
• Hold for a count of two; then lower the , dumbbells back to the starting position.

Tips

• Keep your arms straight throughout the movement.
• Lift and lower the dumbbells slowly and
  deliberately - don't jerk them.
• As you lower the dumbbells, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion.
• Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
• Use straps to improve your grip.

Variation

Barbell shrug
Shrugs may be performed with a barbell instead of dumbbells. Hold a barbell in front of or behind your thighs, keep your arms straight and move the bar up and down as described above.

Exercises for your Back Workouts.

Lat Pull-down.

Chins(pull-ups).

One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.