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Shoulder Shrugs

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 Shoulder Shrugs


Primary Muscles:
 
Trapezius Upper, Deltoids,

front raise muscles

Secondary Muscles: 
Levator Scapulae Trapezius middle, Erector Spinae

Level of Difficulty: (2/10)    

Scale 2

 Repetitions:     
        • 10-15 Reps - General toning   

 Instructions 

  • Stand upright with a good posture, and your feet just wider than the hips
  • Hold the dumbbells down by your side with you arms straight
  • You’re going to exhale as you lift and inhale lower. You want to make sure that you bring your shoulders straight up towards your ears and lower

Teaching Points  
  • You never want to round your shoulders up and back while you are doing the shrug; not good for the joints
  • Exhale as the shoulders come up and inhale as you lower
  • Keep the hands lateral, don't bring them forward
  • Elevate shoulders as high as possible
                                                                                                                

 Adaptations   

  • Use a lighter weight
 Progressions  
  • Use a heavier weight
  • Decrease repetition speed