Shoulder shrugs the black sheep of all routines. And in
case it s the Atlas Shrugged, a book by Ayn Rand that crossed your mind
after reading the title of this article, it means you are more into either
reading, as it is a famous book title, or Pamela Geller s Atlas Shrugs blog or
probably Taylor Schilling who s among the cast from a movie after this book
released in 2011 or 2012 you should watch on this occasion. Or wait, maybe the
computer game also inspired by it: BioShock. If at least one of the
above cases left you with a gallic shrug, meaning that you surprised your
shoulders shrugging, we incline to believe that you probably lack some rookie
fitness general knowledge. Good for us, as this post is definitely for you.
It is usually underestimated and regarded as a sweet
exercise, just like a plain shrug emoticon. But what you don t know about the
shoulder shrugs db exercise is that it s more like a secret ingredient of all
exercises that give the celebrities you admire their secret touch of charisma.
Why do you think beautiful Angelina Jolie looked so incredibly hot in her
wedding dress? Because she s got shoulders to kill. Nevertheless don t imagine
that taking these up 1 week before your great event will have you looking like
a shmoop in your bridal dress. Just like those memorable weddings, it takes
time, patience and perseverance to get things right. So hopefully you still
have time to show off some discreetly looking muscles. So let go of that hot
chocolate, you ve got some full training coming your way. And wear your black
chiffon bolero shrug in the meantime in order to not reveal your surprise
What Muscles the Shoulder Shrugs Dumbbell Work On
The levator scapulae and the upper
trapezius muscles are on top of the list. The first ones extend from
the lateral side of your neck s first four vertebrae to the upper end on your
scapula. They are more of a strip of muscles that lies beneath the upper
trapezius. As far as the latter is concerned, it ranges from the lateral part
of your clavicle, the back of your neck and the base of your skull. Both of
them are responsible for lifting your shoulder blades towards the ears. For
this reason the shoulder shrugs routine is more of a traps workout. They
correspond to that part of your body we generally cover, probably out of shame
with those pale velvet flower bolero, or the feather bolero shrugs you usually
see at weddings.
The erector spinae and the rotator cuff
muscles. The first group of muscles runs along your spine and is
responsible for maintaining the stability of the spine. They also control the
range of motion from for your shoulders. As far as the second group of muscles
is concerned, their main role is to stabilize the shoulders and also help the
larger muscles, such as the trapezius and deltoids to move properly. So when
you have a great posture in that leather dress it s these muscles you have to
The core muscles and your breathing muscles
all get activated during the shoulder shrug movement. The first sustain tour
posture, while the latter, located at the sides of your neck, inside the ribs
expand your rib cage as you breathe and work out.
Being focused on the scapular elevation, the shoulder shrugs
protocolis what is known as an isolation exercise.
How to Execute the Perfect Shoulder Shrugs Dumbbell Exercise
Step 1: Standing up, with your feet shoulder width
apart, hold a pair of dumbbells in your hands. Your arms are beside you and the
palms are facing your torso.
Step 2: Exhaling, start to elevate your shoulders as
high as you can. Hold it there for two seconds.
Step 3: while exhaling, lower your shoulders back to
the step 1 position. This was one rep.
Keep in mind the fact that your shoulders are the only ones
doing this movement, not your biceps or anything else. Moreover, keep your arms
extended throughout the whole exercise.
The most common trap people fall into is to roll their
shoulders instead of lifting them. Now remember you are not the gym to show off
your brown angora cardigan, so be serious, patient and determined.
Now depending on your wishes, there are multiple approaches
regarding this exercise. If developing strength in your trapezius is what you
are looking for, than it s better to perform multiple sets of maximum 6
repetitions, using a heavier weight. But on the other hand, if it s size you
are looking for, it s recommended to not perform more than 6 sets of maximum 6
repetitions, using a lighter weight.
And remember once and for all: do not ever rotate your
shoulders. Your holding a weight in your hands seriously increases the risk
Anti swaying tip: If you find yourself being out of
balance while performing the dumbbell shoulder shrug, stagger your feet and
place them one in front of the other, but not on the same line; in this way
you ll get the extra balance you need.
Most Common Injuries from the Dumbbell Shrugs
If you don t keep your body straight, especially your back,
this forces your middle back to hold against the forces of your weights instead
of your trapezius muscles. This can lead to permanent back injuries. Moreover,
you can also damage the rotator cuff by rotating the shoulders instead of
moving them on a perfectly vertical direction. In this case, your trapezius
muscles will no longer be the ones doing the move, but the dumbbells swaying.
3Similar Variations of the Shoulder Shrug Dumbbell Exercise
i. The Barbell Shrug
Step 1: With your feet at shoulder width, stand up holding
a barbell in your hands, in front of you, your palms must face your thighs.
Your hand width should be a little wider than your shoulder distance.
Step 2: Breathing out, raise your shoulders as if you
were trying to touch your ears. Hold it there for 2 of seconds.
Step 3: Return to the starting position slowly,
inhaling. This is your first rep.
Remember not to follow the instinct of lifting the barbell
with your biceps. Your hand should be fully extended.
ii. The Barbell Shrug Behind the Back
Step 1: Standing up with your feet shoulder width
apart, hold a barbell behind your back, with your palm facing backwards. The
distance between your hands should be bigger than the one between your
Step 2: Start raising your shoulders as far up as
possible, while exhaling. Keep it still for a couple of seconds. Remember that
your arms are perfectly straight.
Step 3: Release slowly. This was your first rep.
iii. Cable Shrugs
Step 1: Standing up in front of a low pulley machine,
grab the bar with your palms facing down. Your body must be really straight,
your arms included. Also you must keep the pulley close to your body with your
arms shoulder width.
Step 2: Start lifting the bar, allowing your
shoulders to conduct the move. Exhale while doing this.
Step 3: When you reach the peak of the movement, hold
it for a couple of seconds. Take care not to involve your biceps in the move,
but only your shoulders.
Step 4: Start lowering the bar to the starting
position as you inhale. This is your first rep.
Bonus to the above three routines:
The Smith Machine Shrug
Step 1: The Smith Machine bar must be set at the
middle of your thighs. Grab the bar with your palms facing you, at shoulder
width. Grab the bar and keep it in a straight-arm position.
Step 2: Exhaling, start elevating the bar by lifting
your shoulders towards your ears. Hold this contraction for a couple of
Step 3: Inhale as you lower the bar back to the step
1 position. This is one rep.
Hollywood actors have always been the best muses when it
comes to healthy looks. But just drooling in front of their imdb page won t
make much of a difference. It will get you frustrated and sad. But as you
probably know, as there s no such thing as a perfect pink cardigan or a perfect
evening dress, there s no such thing as a perfect life. It s hard to take this
idea for granted, as we ve been brainwashed to want more, and we end up thinking
that just by owning that navy sweater you ve seen in that cool trailer will
make all the difference in the world. But it s never like this. Change comes
from the inside.
You ve heard this said so often that you probably stopped
believing in it, but it s true. Sweating like a pig in search of the perfect
meaning makes sense, but it depends what that meaning is.
Nevertheless once you realize you have the power to enhance
your life you ll be hitting jackpotsas if you had a hammer hidden somewhere. A
new chapter has begun, the one in which you stop comparing yourself to the
others. Thus your life will get new meanings and you will be the one giving
motivational quotes to any other baffled girl.
But let s solve some issues here, shall we? Among the
benefits of working your shoulders, and in our case your traps, or any other
part of your back, beside the ones regarding your health are the ones regarding
some visual illusions that will literally make you look like you ve just come
down from a movie poster. The thing is that a worked back makes womens waists
look thinner than they actually are.
As for the men, there are 2 theories. One less easy look to
achieve is the one with a thin waist, but wide shoulders and developed pecs.
But their secret lies in their actually having very little body fat, so they
just seem to have more muscular mass than real. There s a famous method you can
buy, called Decembulk that promises to change your looks dramatically in
just one month. It s got a whole package including a dvd, an audiobook, a diet
plan book, an exercise ebook and a whole bunch of other stuff. They promise to
help you achieve this trendy look we all see nowadays and it s got some pretty
good reviews, too. Mind that it s not free.
The second look is a combination between more body fat and
huge muscles. And because of this metallic combination, they look big without
being overweight, thanks to the muscle mass. This is the easier alternative. It s
true that not everybody looks good all bulked up, but it can be charming to
remind all the ladies around who the bad guy really is. You can also shave your
head to be like the hero-like characters Hollywood is currently offering. Plus
having strength is sheer happiness for some.
Don t give me that skeptical Kanye West Shrug.Here s the gif. Put
that faux rabbit fur, silver or gold sequin shrug to the rest and let s get
going. Here are some more routines you can try so that you can forget about any
new beaded purple-blue jackets or cashmere long sleeved sweaters that you might
be dreaming of in secrecy. Get in that cotton tracksuit and turn that audio on
and start doing some shoulder ballet.
The Reverse Shrugs
This routine is great for adding muscles to the trapezius
muscles, which, by the way, develop pretty fast. So this should be encouraging
enough for those of you who are looking for revealing their fake neck tattoo as
soon as possible. Done with the barbell the reverse shrugs are the most
Step 1: After you ve made sure the bar is at waist
height, stand up with your back to the barbell. Bending your knees slightly and
with an underhand grip, grasp the bar; your arms are at shoulder width and the
bar is slightly touching your body.
Step 2: Imagining your shoulders touching your ears,
start lifting the bar slowly without using your biceps, therefore bending your
Step 3: Stop when you can no longer lift your
shoulders. Your back is still straight, and you have to inhale during this movement.
Once you reach the peak, hold for a couple of seconds.
Step 4: Your shoulders are starting to descend slowly
until you reach the step 1 position once again.
Remember to keep the bar close to your body throughout the
The Snatch Shrugs
Women can also start taking notes for this one, as it can
easily be done by all of them with a weight-free barbell, for a light
alternative. As far as the male population is concerned it does matter if you
add up some extra weight there.
Step 1: Standing up with the bar to the waist height
gripped in an overhand position, slightly bend your knees. The grip is wider
than your shoulder distance.
Step 2: Start lifting the bar as if you wanted your
shoulders to touch the ears. Keeping your back straight and your chest forward,
hold it for a couple of seconds at the peak of the movement. Exhale while you
Step 3: Inhaling, start lowering the bar until it
reaches the step 1 position. Keep the bar close to your body all this time.
A starter s tip: try looking above you while you do this, so
that the posture of your body remains straight, even if you forget about
consciously controlling it.
Well, in case we haven t convinced you
yet to take up working out properly, here s a site
with free crochet knitted shrug patternsyou can consult for online
training. Here you have hundreds of boleros, with short or long sleeves to wear
on your not-so-slim girls dresses. Even if it s dark grey, or red, ivory or
yellow, the prefect pattern will come your way. Moreover a lot of Epub reader
posts provide tons of online knitting patterns you can choose from. Or to be
safer, you can always find a hardcover book on amazon with simple sewing tutorials
you can devour just like a novel.
Moreover, wiki also offers you many pieces of advice on how
to take care of getting the perfect crocheted sleeved jacket. They ve got an
accredited review on everything, so why should sweaters or cardigans make a
difference? From wraps, such as some fine cover-ups wrap shrug, via cropped but
formal dressy shrugs, lace sleeve cardigans and a wonderful cream shrug
cardigan, they ve got it all. However when it comes to a satin wedding shrug
promo bolero jacket, consulting amazon would probably be a better option. These
are really popular
If after reading this post you are still into shrugs, we
recommend the 2014 Atlas Shrugged Part III movie, Who is John Galt?As a
reward for a good workout. In case you need to cultivate on a world s economy
dying prophecy. Or maybe if you want to be ahead of the crowd you can visit the
Cliff Notes website for a brief synopsis of the other side of the shrug
universe, the one that involves no working out. Sparknotes is also another
option. Moreover there s a scholarship offered by the Atlas Shrugged Essay
Contest that can finance your studies, in case you dream of becoming an
intellectual. An Atlas Shrugged statue or a bracelet, both found on amazon can
be a good stimulation for this one.
Or you can try a different shrug approach, by getting
yourself a nice Japanese shrug emoticons key chain. It s a good opportunity to
get familiarized with the ascii table routine and learn how they can easily be
Almost all the shoulder shrugs exercises out there no matter
if they are available online or you can download them either in pdf,text
format, or if you are more skillful, you may try to find a legal torrent. If
such a thing exists. But basically they all underline the same definition we
gave at the beginning of this post. And to read such a material can sometimes
prove difficult. Working out doesn t have to be written, but done. It s like a
date with destiny, if you want. But this time you are the author, you decide
the plot. So be the character of this special edition you wrote.
It may be fun to appear on a movie poster with a famous
quote on it, or be on the cover of a magazine, but trust us, their lives are
not as glamorous as it is shown up there. They are more like a mesmerized baby
wearing a sequined overall with a smiley face on its back.