Start
End
BackBeginnerDumbbell
Dumbbell Shrug
هز الكتفين بالدمبل
Target Muscles
Traps
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- 1
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- 2
Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- 3
Lower the dumbbells back to the original position.
- 4
Repeat for the recommended amount of repetitions.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
