Shrug - Middle Back
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Middle Back Strength Dumbbell Incline Bench Pull Gym
Purpose: This exercise develops the trapezoid muscles (upper back and shoulders).
Benefits: Exercising the traps will provide a thicker, larger and more powerful back development which will help in other exercises and minimize injuries.
Lie face down on an incline bench. Support yourself with your feet on the floor. Let the dumbbells hang straight down with the palms facing inwards. This is the starting position. Perform a shrug, raising your shoulders as high as you can. Squeeze your shoulder blades together. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not bend your arms during the movement. Slowly lower your shoulders to the starting positions. Inhale during this movement. Repeat for the recommended number of repetitions.
The trapezius is a large muscle group which is located in your upper body just below the neck and between your deltoid (shoulder) muscles. A prime means of working the traps directly is to use a shrug exercise.
Step 1
Lie on an incline bench with the dumbbells hanging straight down, palms facing inwards.
Lie face down on an incline bench. Support yourself with your feet on the floor. Let the dumbbells hang straight down with the palms facing inwards. This is the starting position.
Step 2
Shrug your shoulders and squeeze your shoulder blades by shrugging as high as you can.
Perform a shrug, raising your shoulders as high as you can. Squeeze your shoulder blades together. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not bend your arms during the movement.
Step 3
Lower your shoulders to the starting position.
Slowly lower your shoulders to the starting positions. Inhale during this movement. . Let the dumbbells hang straight down with the palms facing inwards.