Upper Back

Shrugs with dumbbells

Shrugs, also known as neck pulls, are a popular fitness exercise for strengthening the neck muscles and upper back. This exercise can be performed in various forms, including with barbells, cable machines, Smith machines, or resistance bands. Athletes can choose between standing and seated versions, as well as positioning the weights in front of or behind the body. Here you see standing shrugs with dumbbells.

Necessary equipment

Dumbbells

Shrugs with dumbbells - the correct execution

  • Start in hip-width stance
  • Hold dumbbells next to your hips with arms extended
  • Shoulder blades are low in the start position (depression)
  • Pull the shoulder blades up as far as possible
  • Lower the shoulders back to the lowest position in a controlled manner
  • The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight

The exercise Shrugs is intended to be used as a hypertrophy exercise.

Which muscles are trained by Shrugs?

Primary trained muscles for Shrugs

  • Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

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