Dumbbell shrugs are one of very few exercises that will help build muscle mass in the traps, also known as the trapezious muscle. It’s important to include some trap work in your workout routine otherwise your physique is going to look unproportionate. Neglecting trap work can give that no neck illusion on an athlete or bodybuilder and really take away shape and symmetry from their physiques. Here’s how to do dumbbell shrugs to really build some mass and shape in those trap muscles:
Dumbbell Shrugs – How to do Dumbbell Shrugs
- Grab a pair of dumbbells. Ideally you should choose a weight where you can perform at least 8 controlled reps using good form. For traps some people find it more effective to lift within the 12-15 rep range. Of course the choice is yours depending on how your current training routine is set up.
- Position dumbbells by your side. Dumbbells should be positioned down by your sides and facing inwards towards your body. Palms should therefore be facing in towards your body.
- Arms Straight. Arms should be kept relatively straight with very little bend, if any in them.
- Stand Upright. Try to start the movement standing completely upright and remain in this position when lifting.
- Shrug! Now you are in position for the dumbbell shrug you will need to shrug the weight up. The movement is literally the same as shrugging when you dont have a clue about something. Focus on using your trap muscles and nothing else to shrug the weight up. Dont let the arms or body assist in the lift. We are trying to isolate the trapezious muscle.
- Squeeze. When you have shrugged the weight up, squeeze and hold it there for a second and lower the weight back down to your sides. That’s one rep!
Dumbbell Shrugs – Things To Think About
The Squeeze. You can either choose to squeeze and hold the shrug at the top of the movement or you can just return the weight straight back to the starting position. If your going heavy be warned that holding the shrug at the top of the movement for a second or two will take away from your reps. Dont mistaken this as being bad, far from it. Holding the movement at the top for a second or two places greater tension on the muscle and works it harder. Time under tension is also increased.
Where To Look. When shrugging I see a lot of people who look down as well as a lot of people who look forward or upwards. My advice would be to go with whatever feels most comfortable for you. No way is specifically wrong but I much prefer to look forward or slightly upwards when shrugging. Looking down feels as though it takes something away from the full range of movement of the shrug but thats just me. You may feel comfortable doing something else.
Minimize Movement. Keep your body solid and dont sway or jerk the weight up at anytime during the movement. The same goes for your arms. When your traps get tired, chances are you will try and jerk the weight up a little or bend your arms to get that extra inch of movement. Stop yourself from doing this as there is absolutely no benefit to your traps from doing this.
Lifting With The Traps. Place all your focus on lifting with your trap muscles and not your arms. Keep those arms straight and place all emphasis on the trap muscles when shrugging the weight up.
