How to perform Dumbbell Shrug with proper form

Starting Position

• Stand upright with a dumbbell in each hand, palms facing your body.
• Feet should be shoulder-width apart, with a slight bend in the knees.

Execution

1. Engage Your Shoulders: Begin by relaxing your arms at your sides and focusing on your shoulders.
2. Lift Your Shoulders: Raise your shoulders straight up towards your ears as high as possible. Keep your arms straight and allow the dumbbells to hang down.
3. Hold the Contraction: At the top of the movement, pause briefly to maximize muscle engagement.
4. Lower Slowly: Slowly lower your shoulders back to the starting position to complete one repetition.

Tips for Proper Form

• Keep the Neck Neutral: Avoid tilting your head forward or backward during the exercise.
• Controlled Motion: Perform the lift and lowering in a slow and controlled manner to prevent injury and maximize effectiveness.
• Avoid Overextension: Do not rotate or roll your shoulders; keep the movement vertical.
• Breathe: Inhale while raising your shoulders and exhale while lowering them.

Common Mistakes

• Lifting with your arms rather than your shoulders.
• Using momentum to lift the weights instead of controlled movement.
• Shrugging with a hunched back; maintain a straight posture.

Following these guidelines will help you perform the Dumbbell Shrug effectively and safely.