Today we are working with dumbbell shrugs. This is a movement that is exactly what it sounds like. Hold a DB and shrug. While holding the DBs in a neutral grip by your sides, shrug your shoulders, bringing them up closer to the ears. Hold for a second or two while squeezing the upper back (traps) and then release both the squeezing and the DBs to the starting position with control. This is working the upper back or trapezius muscles.

While this is fundamentally a back exercise, it does work to stabilize the entire shoulder girdle by raising the scapula – shoulder blades. If you are holding considerable weights, it also works for forearms.

While it sounds ludicrously simple, there are several things to think about and to actually try to work with while doing what sounds so easy. Don’t roll your shoulders or bend your elbow. Do not swing the dumbbells for momentum. Keep your spine straight neither arching or hunching. Look straight ahead and not down. Control the DB as you lower it back to resting position. This is a low movement exercise and you need not exaggerate the movement, it is just a couple inches and we aren’t trying to get our shoulders to touch our ears. Don’t hold the DBs too close but keep your arms straight for better wrist and trap alignment, not right against your thighs.

We are moving the DBs in a straight line up and down, at the top of the movement, squeeze your traps (upper back) and then slowly and with control, lower the DBs. This is a focus maneuver so keep your mind on your traps, don’t just focus on moving the weights.

As you can see, for a simple movement, there’s just a lot going on here. This is one of the times we are using our concentration as a tool for controlled movement. Muscle memory isn’t enough for this. It is control all the way.

Today’s workout:
WARM UP
2-3x
10-12 marching in place (5-6 per leg)
3-5 air squats to a target (dips are the scale for this)

CIRCUIT
3-4x
4-5 DB shrugs (it can be done without weights)
4-5 DB curls with both arms at the same time (also possible without weights)
add or subtract weight as needed
rest as needed

As always, this is meant to be challenging without being overwhelming. It may be a bit of a struggle or it may be “too easy”. If you are finding it too easy, perhaps increasing the weights involved may be necessary. But if the weight is too heavy, back off. Just because you pick a weight out, it doesn’t mean you are committed to it for life. Always add or subtract weights to make the workout work for you. That is the entire purpose of the workout.

I have my preferred set of DBs that I use most of the time. Most is the operative word there. Sometimes, that weight is just too much. Other times, it is too little. So I listen to my body and adjust accordingly.

Stay balanced.
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