![]() ![]() To perform the dumbbell shrug, you will need a pair of dumbbells. Compound exercises can activate the traps, but not to the extent of an isolation exercise like the dumbbell shrug. This means that it specifically targets one muscle group. The dumbbell shrug is one of the best trapezius strengthening exercises because it is an isolation exercise. This exercise can be extremely useful for correcting and maintaining proper posture in the long-run. When you do the dumbbell shrug, you create a thicker band of muscles in your upper back, which allows you to work less in order to maintain proper posture. To prevent long term issues with posture, it is important to maintain a strong upper back. Better Postureĭo you often catch yourself in the classic “hunchback” position with your shoulders rounded and your head slouched? This position commonly occurs when we sit in a chair for long periods of time. The dumbbell shrug can help you build stronger traps and achieve a balanced upper body appearance. Often times, weightlifters and bodybuilders alike tend to neglect the traps in favor of larger muscles such as the lats or pecs. ![]() Not only will developed traps give you a broader physical appearance, but strength in this area will help you with other compound exercises such as the squat and deadlift. The dumbbell shrug is an essential exercise to develop strength and size in the traps, as it fully activates the muscle fibers of the upper back. While lifting the weights, your core also activates to stabilize your upper body. The brachioradialis muscle in your forearm activates to secure the dumbbells, thus improving your forearm strength. This means that at a push you could complete two more reps at the end of the set with your weight of choice.The dumbbell shrug secondarily engages your forearms and your core abdominal muscles. For strength and muscle gain, towards the end of your sets, ideally you want to be sitting at around an eight out of 10. This is a scale from one-to-10, 10 being maximum exertion, one being minimum exertion. To choose an ideal weight, familiarise yourself with the RPE scale ( rate of perceived exertion). As a general rule of thumb, for hypertrophy ( building muscle) four sets of 12-15 reps should be sufficient. This ensures the reps are controlled and maximises on the eccentric (downward) portion of the rep.Ĭhoose a rep range and weight to suit your abilities.
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