Shrug - Seated Dumbbell Narrow Stance
Recommendations: 2-3 Sets, 10-15 Reps, 80-90 Wght
Beginner Traps Strength Dumbbell Flat 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.
Sit on a supine (flat) bench with your feet flat on the floor and close together. Hold the dumbbells with the palms facing inwards and let them hang down to the sides. This is the starting position. Perform a shrug, raising your shoulders as high as you can. 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. Hold the dumbbells with the palms facing inwards and let them hang down to the sides. 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
Sit on a flat bench with the dumbbells hanging beside you, palms facing inwards.
Sit on a supine (flat) bench with your feet flat on the floor and close together. Hold the dumbbells with the palms facing inwards and let them hang down to the sides. This is the starting position.
Step 2
Shrug your shoulders by raising them as high as you can.
Perform a shrug, raising your shoulders as high as you can. 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. Hold the dumbbells with the palms facing inwards and let them hang down to the sides.