Shrug With Dumbbells

General And Specifics

• focus on the upper trapezius

Starting Position

• pick up two heavier dumbbells or backpacks with neutral grip
• keep your back straight up
• your arms hang down slightly bent
• the feet are shoulder width apart
• bend the knees a bit to preserve the joints
• your head is the extension of your spine

Correct Execution

• pull your shoulders upwards as high as you can
• the arms still only hang down, they do not support the movement
• the movement only comes from the shoulders
• hold up the weight shortly
• then let it sink down slowly
• do not rotate in the shoulder joints
• do not swing with the body
• repeat the shoulder exercise