Dumbbell shrugs are one of many specific kinds of shoulder exercises that participants can do using single hand free weights, called dumbbells. Many different hand held dumbbell exercises target different muscle groups for different functions in a free weight training schedule. Dumbbell shrugs target some of the chest muscles and shoulders.
In a dumbbell shrug, the trainer stands with feet placed close together. The arms holding the dumbbell weights hang down naturally. The trainer raises the shoulders, then lowers them again. This is the full extent of a normal dumbbell shrug. It is a simple exercise with a very specific muscle target.
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Dumbbell shrugs work the trapezius muscles in the upper chest. In particular, they work the middle trapezius. Trainers also use another muscle for this free weight exercise. It is called the levator scapulae, and is located on the side of the neck.
Some experts point out common errors in dumbbell shrugs. Though it is popular with some trainers, rolling the shoulders during a dumbbell shrug is considered by some to be an error, because it may be redundant in relation to other free weight exercises included in a fitness schedule. Other errors include overextension, where a person may work a specific muscle group too hard.
There are slight differences in the way that different trainers recommend dumbbells shrugs. Some recommend raising the shoulders only to their natural equilibrium point, where others recommend much more of a “shrugging” activity. Users can also do the exercise either standing straight up, or bent slightly forward. Those doing dumbbell shrugs need to take care that they are not overpositioning or throwing themselves off balance during this activity.
Dumbbell shrugs can be an important part of a wider free weight training routine. Bodybuilders may use them along with other hand held dumbbell exercises. Common and popular hand held dumbbell exercises include biceps curls, side extensions, deadlifts, alternating curls, and other activities. Some of these rely on using arm muscles with the body in a static position, while others include more dynamic motion, where more muscle groups get involved. Trainers can also complement these activities with barbell exercises, where the weight resistance is distributed to each limb equally.
Gyms may include dumbbell shrugs in a list of upper body free weight exercises recommended for working a diverse set of muscles. It’s important to stop these activities if shoulders become strained, or if pain starts to persist. Many trainers recommend using lower weight dumbbells and slowly working upward for the least chance of injury.