Home / Fitness exercises / Shrugs / Back / Upper Back / Dumbbell Shrugs

Shrugs with dumbbells

The dumbbell shrugs are considered a true classic. This traditional exercise is widely recognized among fitness enthusiasts. There are also slight variations when opting for dumbbell training. In the following section, you will nonetheless receive additional information on the optimal body position and execution.

Body position

Stand upright with your feet shoulder-width apart. Take two dumbbells in a neutral grip, ensuring that your lower back is straight. Pull your shoulders slightly back and together. The head is in a natural extension of the spine, and your gaze is forward. Generally, such exercises are also possible while sitting. Always pay attention to a straight back and particularly to the position of the head.

Movement execution

In the classic standing variation, slowly pull your shoulder blades upward to lift the dumbbells. The arms remain consistently in the same slightly bent position. Breathe out as you lift the weights. Hold the weight briefly and lower it as you breathe in.

For seated shrugs leaning forward, sit on an incline bench with a straight back and slightly pulled-back shoulders. Hold the dumbbells in a neutral grip and lift them upward as you exhale. Keep your arms rigid, and lower the dumbbells as you inhale.

Another variation with dumbbells is seated shrugs leaning backward. Your chest presses against the incline bench. Hold the dumbbells in a neutral grip, downward. From this starting position, pull the dumbbells upward with your shoulders and lower them after a brief hold.

Stressed muscles and common mistakes

Additional details about the muscles involved and common misconceptions in performing Neck Raises with dumbbells can be found on the website for Neck Raises / Shoulder Pulls / Shrug Exercises.

Alternative variations to shrugs with dumbbells

To make your training more diverse, you can also turn to similar exercises or different variations of Neck Raises with dumbbells.

Shrugs with the Theraband

Executing Neck Pulls with Therabands is ideal for strengthening your neck muscles at home. The movements are comparatively straightforward. The focus is on the upper muscle fibers of the trapezius. Thanks to the elastic Theraband, you can moderate the training intensity.

Shrugs at the multi-press

The multi-bench proves to be an extremely versatile training machine in the gym. Shrugging on the multi-bench is particularly effective for targeted strengthening of the upper trapezius muscle. Thanks to the built-in guide rail, the execution of the movement is extremely effortless, even for beginners. In comparison to free weight training, you receive additional support, minimizing the risk of serious errors. These errors could potentially lead to injuries and diminish the effectiveness of the workout.

Shrugs on the cable pull

In every gym, a cable machine tower is a standard feature. If you want to strengthen your neck or, more specifically, the upper fibers of the trapezius muscle, shrugging on the cable machine is a suitable option. Executing shrugs on the cable machine provides maximum freedom of movement. At the same time, the elastic cables effectively protect the joints. The training effects and the execution of the movement correspond to other variations of shrugging.

Shrugs on the shrug device

The shrug device is relatively rare in the gym, allowing for guided execution of shrugs. Many beginners prefer to use these devices instead of starting directly with free weight training. On the one hand, you benefit from the guided movement, but on the other hand, it means less flexibility.

Shrugs with the barbell

To achieve the coveted bull neck, shrugging with the barbell is an effective option. The barbell variant restricts your freedom of movement and flexibility during the exercise. You simply need to focus on the barbell. The exercise, known as "Barbell Shrugs" or shoulder lifting with the barbell, is popular for training the upper trapezius muscle. The training effect is identical to that of dumbbell shrugs, even though the latter dominate in the gym.

Comments

There are no comments yet.

Add comment