The dumbbell shrug form is a simple exercise to build your traps. But what are traps? They are the upper back part of the body which plays a vital role in maintaining the posture correctly and helps build stronger trapezius muscles. Therefore, DB shrug is an exercise you should perform in your regular fitness routine. It is not very difficult and thus serves as an ideal workout for beginners. Without taking much of your time, we will help you get an insight on dumbbell shrug with this how-to guide and other necessary data. These will help you become a pro, and so, happy shrugging!
What Are The Muscles Worked During A Dumbbell Shrug?
The primary muscle groups, namely the rhomboids and trapezius located in the upper back, are the ones that are targeted in the dumbbell shrugs workout. First, they are stabilised, thereby engaging the secondary muscles in the forearms called the brachioradialis and core abdominals. Furthermore, the brachioradialis muscles are activated and effectively improve the forearm's strength. Eventually, the dumbbell shrug exercise activates the core, stabilising the upper body.
Dumbbell Shrugs Benefits
Dumbbell workouts are the best isolation exercise that strengthens the trapezius muscles effectively. You might be wondering why not compound exercises? But results prove that isolating the traps can be done efficiently only with a dumbbell shrug.
We all have a hunchback position with a slouching neck with the developing digital era. Extended periods of sitting on the chair lead to this bad posture. If we do not maintain our posture correctly, we will be prone to various long-term issues. Therefore, perform a dumbbell shrug to enhance the upper back muscles, which forms a thick band of muscles to maintain a better posture and correct it.
There are many instances when the bodybuilders tend to neglect the traps and work on their lats and pecs. But strengthening the traps makes them strong and provides anyone with an overall balanced upper body appearance. The dumbbell shrug benefits the body by increasing the size of the traps and developing its strength, and it ultimately activates the muscle fibres and offers a broader physical appearance. Furthermore, an added advantage of this exercise is that it will aid other compound workouts like the deadlift and squats.
How To Perform A Dumbbell Shrug?
All you need for a dumbbell shrug is a pair of dumbbells. Therefore, it is ideal for home workouts.
First, set up the space, your posture and the workout equipment. Take a standing position with the dumbbells on both hands. Engage the core and take care to place your palms facing each other. Now hinge at your waist and contract the traps. Bring the shoulders raised slightly backwards and squeeze the trap hard at the topmost position. Pause for a few seconds here and then slowly drop the dumbbells back. Now return to the starting position of the dumbbell shrug exercise and repeat the entire motion.
Try doing as many repetitions of your choice in the best form. For example, start with a lightweight and attempt 3 to 4 sets of 10 to 12 repetitions. You can gradually increase the dumbbell weight as you advance in the move.
What Are The Dumbbell Shrug Variations?
Incline Dumbbell Shrugs
Lie on an incline bench at a 60-degree angle with the chest facing it. Grab a set of dumbbells and hang your arms straight down with the palms facing backwards. Keep your core tight and shrug the shoulders by raising the weights towards the ceiling on both sides. Pause for a few seconds during the incline dumbbell shrug when the hands are stretched on the sides. Then lower the weight back to its starting position slowly.
Seated Dumbbell Shrugs
Sit on a bench or an armless chair and grasp the dumbbells on both hands. Holding them on either side of the body, have your body erect and shrug your shoulders as high as possible. Then at the peak position, contract it before lowering the dumbbells. Return to your starting position slowly. Perform seated dumbbell shrugs effortlessly at the space of your home consistently to witness results.
Standing Dumbbell Shrugs
A standing dumbbell shrug is the same but done in an upright position. It includes variations like behind the back, speed front, and side shrugs. However, the performance strategy remains the same as any traditional dumbbell shrug move. But, the position of the dumbbells varies. It is comparatively strenuous as there is no extra support to bear the entire weight.
Kneeling Dumbbell Shrug
Start by kneeling and holding the dumbbells on both hands. Next, perform shrugging in the same posture and see the results on your shoulders. The kneeling dumbbell shrug is quite complex to perform as the whole weight of the body falls on the knees, which makes it more challenging than the rest. You might also experience pain on your knees due to a prolonged kneeling position.
What Are The Common Mistakes Done During Dumbbell Shrug?
The most common mistake anybody will commit is to use a lot of dumbbell weight, which is associated with a high possibility of injury. You will be forced to use momentum in a DB shrug with heavyweights. So, choose wisely, or you will fail to achieve a good range of motion because of too much momentum. In addition, heavyweights in the dumbbell will cause a bouncing movement at the topmost position, leading to more significant stress on the joints and tendons. Therefore, you will have to focus on feeling perfect contractions on the traps with a lightweight dumbbell to be safe and secure during the move.
Now that you have comprehensive knowledge of performing the dumbbell shrugs workout make it a point to do it with straight ups and downs. Most people do it in a vertical plane form which will not optimise the contraction process. Though this motion does not increase the risk of injury, only a straight up and down shrugging movement will be able to work your upper back and traps effectively. The straight up and down move targets the levator scapulae, small muscle groups on the neck. These are responsible for the shoulder raise, and therefore it is essential to strengthening them with the suitable dumbbell shrug form.