GymPlan AIShrug
Shrug is a beginner isolation dumbbell exercise that mainly works your traps.
💪 Traps🏋️ Dumbbell📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
How to do the shrug
- Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- Lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Muscles worked
Primary: Traps
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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What muscles does the shrug work?
It mainly works your traps.
How many sets and reps of shrug should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the shrug good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.