How To Do Dumbbell Shrugs

dumbbell shrugs

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your legs slightly apart. Your head is straight or a little bent forward. Your arms relaxed along your body with a dumbbell in each hand :

  • Shrugs your shoulders as high and as far back as possible

  • Lower the dumbbells to the starting point

dumbbell shrugs back anatomy

dumbbell shrugs rotaion

This exercise works the upper trapezius, levator scapulae and rhomboids when you press your scapulae together to shrug your shoulder to the rear.

dumbbell shrugs back traps anatomy


With heavy weights, the shoulder’s rotation becomes impossible.

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