Benefits and Types of Dumbbell Shrugs
If you like weight training, you probably like neck training too. You would also probably like to build strong traps. After all, a thick neck needs giant traps to hold it up. Along with a good neck program, you must also have a great trapeze workout. A good trap workout should include dumbbell shrugs. When it comes to building your traps, these shrugs offer broader options than barbell shrugs.
What are the benefits of dumbbell shrugs?
When it comes to trapeze workouts, these shrugs offer the following benefits: 1. Allows for individual isolation of the trapezius, so you can focus on growing your traps better. 2. Allows better movement. You can hold or position the dumbbells outside or in front of your thighs or even behind your body. 3. Offers a greater or wider range of motion. 4. Allows you to “scroll the rack” up or down.
Two Types of Dumbbell Shrugs
When it comes to these shrugs, you can consider two versions: the normal version and the alternate version.
The normal version is usually performed exactly the same way you would do a barbell shrug. To do this, you need to hold a pair of dumbbells. While keeping both arms straight, slowly lift the dumbbells up toward your ears, then once you reach your ear, return to the original position. The sets, reps, and progression for this are 20, 10, 8, 6, and 6. Do this once a week.
It’s definitely great for beginners, but if you want a better version, a version that allows for better range of motion and trap training, you should consider the alternative version. This version allows you to perform the exercise on your knees. This is great if you suffer from back pain or other back problems. When you do this while on your knees, you may put less pressure on your back.
To do this, you need to hold the dumbbells outside your legs. Make sure you have your palms facing each other. This is what you call a neutral grip. Unlike the normal version, this version is geared towards isolating the trapezius muscles. You should focus on lifting one shoulder and then squeezing your trapezius by trying to touch the bar to your ear. As you shrug one shoulder, the other shoulder should remain stationary as you go through your routine. The sets, reps, and progression for this are 12, 8, 8, 6, and 20 on both sides. Do this once a week.
To maximize your workout, make sure to always keep your chin tucked in close to your chin. Look in the mirror while doing dumbbell shrugs.