How to Perform Dumbbell Shrugs
Dumbbell Shrugs 4-Step Rep:
STEP #1
Abduct your arms 30 degrees to your side. Tighten your traps before you move.
STEP #2
Contract and squeeze your traps to upwardly rotate your shoulder blades up and in toward the back of your head. Allow your arms to flare to the sides as a result of the upward rotation of the shoulder blades.
STEP #3
Squeeze your traps at the top of the range and hold for 1-2 seconds.
STEP #4
Using your traps, control the motion as you allow the shoulder blades to downwardly rotate and return to the starting position.
Repeat steps 1-4 for the specified amount of time or duration.
Avoid these common mistakes:
Using too much weight
Moving your head around. Try to keep a neutral cervical spine.
Move through the entire range of motion and avoid those shallow reps.
Don’t allow the shoulders to roll
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