Shrug (Dumbbell)
A simple lift that trains the upper trapezius by raising your shoulders toward your ears. Holding dumbbells at your sides allows a natural path.
Shrug (Dumbbell) कैसे करें
Set up the dumbbell in a clear space and check that it is stable and secure.
Stand with feet about hip-to-shoulder width apart, chest up and core braced.
Pull the weight toward your torso, squeezing your traps, then extend slowly back to the start.
Breathe out on the effort and breathe in as you return, keeping each rep slow and controlled.
Do not use momentum or hold your breath, and stop if you feel any sharp pain.
टिप्स
- Keep your head neutral and look straight ahead.
- Use straps if your grip fails before your traps.
आम गलतियां
- Rolling your shoulders in circles.
- Bending your elbows to help lift the weight.
- Using a short, bouncy range of motion.
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