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Find out here everything about Shoulder shrugs dumbbells.
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In this article we are going to show you how to make Shoulder shrugs dumbbells:
Summarized explanation
Standing with a dumbbell in each hand and arms hanging, shrug shoulders and try reaching the ear as close as possible.
Step by step
1-Standing with legs hip wide and slightly flexed
2-Keep head straight, shoulders back and pulling chest forward
3-Hold a pair of DB in a neutral grip and leave them next to hips
4-Raise shoulders as much as you can keeping chest forward and looking to the front
5-Tense and hold for a second.
6-Lower shoulders in a controlled manner
| Must Hold for a second with maximum tension when up |
Don´t Rotate shoulders |
Tips When elevating, join scapulas also |
Extended Explanation
Standing with feet separated at hip width or less and legs slightly flexed. Keep head straight, shoulders backwards and chest out. Take a pair of dumbbells in a neutral grip (palms facing each other) and leave them near your hips. Shoulders and arms must be relaxed and hanging. Lift shoulders as much as you can, leave chest out and look at the front. When reaching the highest position, tense and hold for a second. Lower shoulders in a controlled manner to starting position.
Basic Muscles Explanation
The high section of the trapezius covers almost the entire superior part of the back, near to the neck. The trapezius is a big diamond shaped muscle that extends from the base of the skull to the lumbar vertebrae and at the sides, inserting in the scpaula .
Muscles & Joint Actions
In the shoulder shrugs, the scapula elevates straight up without rotating. But the angle of the rhomboid fibres make the scapula twist downwards. The superior trapezius diminishes this action because it rotates upwards. Due to this, both actions are cancelled, so only the scapula elevates producing the shrug.
Sport Uses
Shoulder crunches are one the most popular exercises to develope the superior part of the trapezius. In weightlifting, this exercise plays an important role to elevate bar to the highest positon at the first pull. The crunch gesture is very important when elevating arms above the head in sports like baseball pitches, volleyball and sports where we have to make a throw movement.
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