Why shoulder shrugs

Shoulder shrugs with weights also called dumbbell shrugs boost the strengthening potential of this exercise. Hand weights of 5 or 8 pounds are still heavy enough to strengthen your trapezius and upper back muscles. As you get into the habit of doing this exercise several times a week, you can increase the weight to 15, 20, 25 pounds or more.

If you want to change things up, you can also try this exercise using barbells or resistance bands. But there is some safety protocol to be aware of when you try this exercise. This also applies to dumbbell shrugs performed with weights or resistance bands. Make sure you carefully lift your shoulders up before dropping them back down in the same vertical direction.

Strengthening your trapezius muscles can help stabilize you neck and upper back and reduce the strain on your neck and shoulder muscles. Shoulder shrugs may also be a good option if you have chronic neck pain.

Talk to your doctor or physical therapist about this exercise. Yoga for neck pain is an excellent way to get relief. Here are the poses that will do the most good. Organized into two different workout…. This article takes a look at the science behind targeted fat loss, and checks if you can slim down specific areas of your body. Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula.

Clinical Biomechanics Bristol, Avon. PMID: Ekstrom RA et al. Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles. Journal of Orthopaedic and Sports Physical Therapy.

Lee JH et al. Various shrug exercises can change scapular kinematics and scapular rotator muscle activities in subjects with scapular downward rotation syndrome. Human Movement Science. Seth A et al. Frontiers in Neurobiotics. Mortensen P et al. BioMed Research International.

Louw S et al. Now that you have the complete guide to doing shoulder shrugs right, it is time to shrug it like a pro. Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.

So, sign in RN to get your daily dose of wellness. Home Fitness Muscle Gain For better posture and toned neck muscles, do shoulder shrugs at the gym.

Muscle Gain. But shoulder shrugs can help you out. Keep your head aligned with your neck. Inhale and lift your shoulders straight up as high as possible. Hold the peak position for a second, exhale and then slowly lower the weight to starting position. Perform 10 to 12 reps for three sets. While the primary muscle worked on a shrug is the trapezius, secondary muscles include the deltoid, forearms, erector spinae and the levator scapulae, or the muscles that hold your shoulder blades against your torso.

A wider than shoulder-width grip will put more pressure on the deltoids. A narrower grip will further isolate the trapezius for work. Also, small modifications in body position will shift the stress of the exercise.