Dumbbell Shrug Exercise
Although the upper fibres of the trapezius are recruited during many back exercises, some may want to isolated the upper trapezius with a shrug variation. The dumbbell shrug is an effective exercise to isolated the upper trapezius, causing elevation of the scapular isolaterally. Shrugs can usually be performed with a relatively heavy weight and many people will find that heavy shrugs will improve grip and forearm strength, also.
The dumbbell shrug should be performed in a slow and controlled manner, avoiding rolling the shoulders back or forwards during the execution.
The rep range 6-12 is commonly said to be a suitable rep range for anybody whos goal is to increase muscle size and mass. This of course is not universal and it would be wise to experiment with different rep and set ranges to see which regime seems to be the most effective for you.
Instructions:
Find dumbbells that are of a suitable weight for you to execute the exercise.
Keep torso erect and back straight, and grasp dumbbells by either side of your body.
Whilst keeping good body posture, elevate the shoulders upwards towards your ears. Do not roll shoulder backwards during the movement.
Slowly control the dumbbells back to the beginning position.
Repeat for desired amount repetitions.
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