Shrugs with dumbbells: technique, target muscles, recommendations

Exercises for the trapezius muscles are very effective if done correctly. In this article we will discuss the 5 main mistakes when training them. The trapezius is a fairly large muscle group. You may think that in order to make them grow you need to lift very heavy weights. Unfortunately, this philosophy will not lead to particularly large traps; on the contrary, most guys who train really hard tend to have small traps. Of course, there are exceptions to this rule. Here are some very common mistakes when training the trapezius muscles.

Minuses

When using too much weight with incorrect technique, the exercise causes pain in the lower back and shoulder joints.
Rotational movements of the shoulders reduce the contractility of the trapezius, reducing the load on them.
The exercise is not suitable for those who have problems with the spine (vertebral displacement, pinched nerves, hernia, protrusion of intervertebral discs). These are the main contraindications to performing this exercise.
Excessive load on the trapezius causes the opposite effect of the exercise - curvature of posture and hypertonicity of the trapezius muscle.

Basic mistakes

Many beginners are faced with a problem; they do not know at all how to do the exercise correctly. Also, in addition to beginners, some gym guests also complain that their trapezius does not grow. Now I will tell you about the main mistakes made when training the trapezius.

No warm-up. In any other article, I recommend a thorough warm-up, because it helps warm up the muscle fibers and joints, this will prevent damage to muscle tissue, dislocations and sprained joints.
Elbow bending. Basically, this happens when a person takes on too much weight. In this case, the triceps takes on more of the load. For maximum isolation of the trapezius muscles, perform repetitions slowly and with concentration.
Head bending. This is not a fatal mistake, but bending the head reduces the load on the main muscle group we are training.
Shoulder rotation. Surely, you have often noticed a person who rotates his shoulders during shrugs. When training the trapezius, this is a traumatic activity; it is better to lift the weight vertically

Shrugs with a barbell: execution technique

Although the exercise allows you to lift heavy loads, it should be increased gradually. Use the mixed-grip technique, alternating the position of the hands (in pronation and supination) each approach - this will allow you to hold a large weight of the barbell and evenly distribute the load on the trapezius.

When performing the front barbell technique, place the bar on the racks just below your pelvis.
Grab the bar with an overhand grip, slightly wider than shoulder-width apart. Remove the barbell, move a little away from the racks and place your feet shoulder-width apart.
As you exhale, raise your shoulders, doing “shrugs”; at the peak, feel the maximum contraction of the trapezius. Pause for a second at the peak of the contraction. Perform full range of motion.
As you inhale, lower your shoulders, slowly stretching your trapezius.

Important! Do not bend your elbows when lifting the barbell to eliminate additional help from your biceps.
Move your shoulders strictly along the vertical axis, do not rotate your shoulders.

Small tricks when performing this exercise

Quite often there are situations when a person seems to be performing a technical exercise, trying to feel the muscles as much as possible, but he is not succeeding. The movement is idle, there is no sense, what to do? Many exercises have various tricks that help this problem. To pump up the trapezius muscles, you need to use the following tricks.

Focus on bringing your shoulders to your ears. Of course, it is impossible to do this, just like biting yourself on the elbow. But it is the concentration on this moment that will help you achieve maximum range of motion and make your workout more productive.

Many athletes are unable to do this exercise due to a weak grip. For example, you took heavy dumbbells and started doing trapeze exercises. However, after a few seconds, your forearms cannot withstand such a load, and you do not even have time to feel the tension in your trapezius muscles. To avoid this, use wrist straps. They will take some of the stress off your hands and you will be able to perform the set normally.

If you want to increase the volume of your trapezius, you will have to work with more weight. To do this, use a special weightlifting belt. First, it will reduce the risk of spinal injury. Secondly, you will lift much more weight with it than without it.

Shrugs with a barbell behind your back

In the exercise, the upper trapezius, rhomboid and levator scapulae muscles are subjected to heavy load and maximum contraction. This technique allows you to avoid “sagging” your shoulders forward by bringing your shoulder blades closer together.

Place the bar on the racks at the level of your buttocks, turn your back to the bar.
Take an overhand grip slightly wider than shoulder width, with the back of your hand facing forward.
Carefully remove the barbell by taking a step forward.
Place your feet hip-width apart and move your shoulders back. Don't round your back.
As you exhale, raise your shoulders to your head as much as possible, feeling a burning sensation in your trapezius.
Lower your shoulders and stretch your muscles as you inhale.

Important! Choose the correct weight of the barbell; the weight should not overweight and tilt the torso back, overloading the lower back.

Benefits of Exercise

You may ask - why is it worth doing shrugs? In response, I can give three reasons:

You are unlikely to find another exercise that is as effective at pumping up powerful trapezius. Yes, there is a deadlift that uses the entire muscle mass of the back, but in order for the trapezius to receive sufficient load, you will have to lift heavy weights
Simple technique. The exercise has a short amplitude, and the smaller the trajectory of movement, the lower the chances of messing up!
Diversity. You can surprise your muscles with every workout. You will see this later!

Well, how can you not start doing shrugs after this?

Shrugs in Smith

This option is perfect for beginners too. The Smith machine allows you to perform the exercise without insurance; in case of muscle failure, you can instantly lock the bar.

Place the bar just below your pelvis.
Grasp your palms with an overhand grip, slightly wider than shoulder-width apart.
Remove the crossbar from the locks.
As you exhale, raise your shoulders to your head as much as possible without bending your elbows or leaning your body. Make a faster upward movement, pausing for a second at the top.
As you inhale, lower your shoulders, stretching the muscle.

You can also perform shrugs with a bar behind your back in Smith. The technique is the same as with the barbell version.

What kind of exercise is a shrug, and what muscles does it train?

Shrugs are an isolated exercise aimed at targeting the trapezius muscles of the back. You can see what they look like in the photo below.

Anatomy of the trapezius muscles of the back

The trapezius muscle occupies a fairly large area of the upper back and extends to the neck. This is why girls rarely do this exercise - visually the neck is shortened. Also, beginners should not perform shrugs: at first, exercises such as Smith rows or overhead presses will suffice.

Shrugs are more suitable for bodybuilders, fitness models or those who professionally engage in any sport when there is a need to achieve ideal proportions and symmetry.

It is worth noting that shrugs are the only isolated exercise for this area of the back. It can be performed with a barbell or dumbbells. When performing an exercise with dumbbells, it can also be done not only standing, but also sitting.

Shrugs with dumbbells

Dumbbell shrugs can be performed standing or seated. The standing option is the safest, since shrugs in a sitting position, due to the weight of the dumbbells, place more stress on the lumbar spine.

Take dumbbells in both hands, take a stable position, your feet should not be wider than your pelvis.
Hold dumbbells at the sides of your body with straight arms.
As you exhale, lift your shoulder blades, feeling the maximum contraction of your upper trapezius. Pause for a second at the top point.
As you inhale, slowly relax your muscles and return to the starting position.

The advantages of inflated trapezius

If you work out in the gym, then you need to train your trapezius. There are several reasons why you should do this.

Toned traps improve your posture. That is, your back becomes straighter. A straight back will make your walk look more confident. And you, in turn, will create the impression of a happy and confident person.

Bodybuilders have quite a lot of indicators that they are doing it for good reason and have achieved good results in bodybuilding . One of them is the shape and relief of the back . If you neglect to work on your trapezoids, your figure will not look very beautiful. This is the same as removing one part from a mechanism, due to which its operation will change greatly. So be sure to swing your traps. After all, they are emphasized in all clothes and attract the attention of the fair sex.

Shrugs on uneven bars

This technique targets the lower trapezius by performing a reverse shrug, with the muscles being stressed at the bottom of the movement.

Grasp the handles, remaining hanging, stretch your neck upward, moving your shoulders away from your head as much as possible.
As you inhale, slowly lower yourself to the lowest point on straight arms, lowering your head to your shoulders, and hold at the peak of the contraction.
As you exhale, return to the starting position.

Important technical points

Regardless of what type of shrug you do and what weight you use, follow the rules below. This will help prevent injury and make your workout more effective.

Do not rotate your shoulder joints during the movement. This will not provide any tangible benefit, but you can easily damage your shoulders.
Don't be tempted to lift the weight with your biceps (triceps, when performing lying down). The arms always remain straight at the elbows.
Avoid jerking and throwing weights. The progress of the projectile must be smooth and absolutely controlled throughout the entire amplitude.
Your muscles should not experience a strong stretch at the bottom. Yes, the more we stretch a muscle, the greater the amplitude of its movement and the stronger it works, but in this exercise, stretching at the lowest point is fraught with serious injuries. Therefore, we sacrifice a little amplitude, but remain healthy and efficient.
Keep your back straight. When working with weights, a straight spine is especially important.
Do not turn your neck to the side or lower or throw your head back. Correct technique involves keeping your head straight.

By doing the exercise correctly, you can make your workouts as effective and safe as possible. Shrugs with dumbbells standing, bent over, in a machine or on parallel bars will help you develop your upper back, get rid of slouching and improve your performance in other strength exercises.

Shrugs on an incline bench

By performing shrugs while lying on your stomach at a 45-degree angle, you can train your upper trapezius as well as your upper back. The exercise will help develop correct posture. This option significantly relieves the load on the lower back and legs.

Lie on an incline bench with your stomach down. Take the dumbbells from the stands for convenience.
Stretch your traps in the lower position. Arms with dumbbells are straight.
As you exhale, raise your shoulders as high as possible, bringing your shoulder blades towards each other, and hold for a second at the peak of the contraction.
As you inhale, lower your shoulders.

Why is it necessary to work your trapezius?

Initially, you should find out exactly how this exercise can affect the muscles and what the athlete gets after performing it regularly. These classes are aimed at developing the trapezius muscles, which are located on the back slightly below the neck.

The muscles received this name due to the presence of a certain similarity with the geometric shape. Thanks to these muscles, a straight spine is maintained and there is no stooping. The top of this muscle group slightly raises the shoulders and prevents them from sagging under the weight.

Very often, many athletes have poorly developed trapezius muscles in the upper back! Shrugs with dumbbells will help not only athletes, but also office workers. When spending long periods of time behind a monitor screen, the muscles of the neck and back become stiff. As a result, multiple problems with posture and the spine appear. Regular exercise helps straighten bent posture and relieve tension. This way you can keep your health in good shape.

Regular and comprehensive training of this muscle group has a sufficient number of advantages, including:

Posture is straightened and stooping is noticeably reduced. Due to this, the shoulders look wider and the height increases. It also improves gait, which is important for women. Thanks to a straighter back, the gait quickly changes, since the person’s gaze is not directed downwards.
Extreme isolation of trapezoids, due to which the volume of this particular area is significantly increased. The upper back takes on a more voluminous and sculpted appearance.
Athletes gain excellent support when lifting heavy weights. This workout is not only beneficial in increasing the performance of many other exercises for athletes, but is also useful in everyday life for such simple tasks as carrying a heavy suitcase.
Thanks to training the trapezius muscles, it is possible to exercise much better control over the position of the bar, because it is located precisely in the trapezius area.
The appearance is significantly improved, since developed shoulders and trapezius visually increase massiveness, due to which the athlete stands out favorably against the background of many athletes.

In addition to the trapezius muscles, the rhomboid muscles are also involved in the exercise, thanks to which the shoulder blade is slightly raised. When performing different techniques, you can use other muscle groups.

Despite the usefulness of these exercises, before starting it, it is still better to consult with medical staff. If you have previously had any injuries to your shoulders or neck, then you should prefer some other method. Another important warning is that it is better not to lift heavy weights, because this can not only reduce efficiency, but also cause injury to the spine, shoulders, and all kinds of sprains.