Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body.
Execution
Lift your shoulders towards your ears, squeeze at the top, then slowly lower back down. Perform 3-4 sets of 10-15 reps.
Equipment required
Dumbbell
Target muscles
Trapezius
More Detailed Information
Dumbbell Shrug
Dumbbell shrugs target the trapezius muscles in the upper back and neck, primarily focusing on the upper traps. This exercise is effective for improving posture and shoulder stability.
How to Perform:
Setup: Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your body.
Shrug: Slowly lift your shoulders straight up towards your ears, using your traps, not your neck or arms.
Hold: Pause at the top, contracting your traps fully.
Lower: Slowly return to the starting position.
Reps: Perform 3-4 sets of 10-15 reps.
Benefits:
Strengthens the Traps: Builds the upper traps, improving shoulder and neck stability.
Improves Posture: Strengthens muscles responsible for holding the shoulder blades back, promoting better posture.
Reduces Injury Risk: Strengthens the upper back, which can help prevent shoulder and neck injuries.
Muscles Worked:
Primary: Upper trapezius
Secondary: Middle and lower traps, neck stabilizers
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