If you like weight training, you probably like neck training too. You would probably also like to build strong traps. After all, a thick neck needs giant traps to hold it up. Along with a good neck program, you should also have a great trapeze workout. A good cheat workout should include dumbbell shrugs. When it comes to building your traps, these shrugs offer wider options than barbell shrugs.
What are the benefits of dumbbell shrugs?
When it comes to cheat workouts, these shrugs offer the following benefits: 1. It allows individual isolation of the trapeze, so you can focus on growing your cheats better. 2. Allow for better movement. You can hold or position the dumbbells outside or in front of your thighs or even behind your body. 3. Offers a greater or wider range of motion. 4. Allows you to “run the hoop” up or down.
Two types of dumbbell shrugs
When it comes to these shrugs, you can consider two versions: the regular version and the alternative.
The normal version is generally performed in exactly the same way as you would with a barbell shrug. To do this, you need to hold a pair of dumbbells. Keeping both arms straight, slowly lift the bars towards your ears and then once you reach your ear, return to the original position. The sets, reps, and progression for this are 20, 10, 8, 6, and 6. Do this once a week.
This is definitely great for beginners, but if you want a better version, a version that allows for better range of motion and cheat training, you should consider the alternative version. This version allows you to perform the exercise on your knees. This is great if you suffer from back pain or other back problems. When you do this while on your knees, you can put less strain on your back.
To do this, you need to hold your dumbbells off your legs. Make sure your palms are facing each other. This is what you call a neutral grip. Unlike the normal version, this version is aimed at isolating the trapezius muscles. You need to focus on lifting one shoulder and then squeezing your snare by trying to touch your ear with the bar. While shrugging one shoulder, the other shoulder should remain still while you go through your routine. The sets, reps, and progression for this are 12, 8, 8, 6, and 20 on both sides. Do this once a week.
To maximize your workout, be sure to always keep your chin bent towards your chin. Look in the mirror while you shrug with dumbbells.