Double Dumbbell Seated Shrug

Instructions for proper form

1. Sit on a flat bench with your feet flat on the floor and pick up a dumbbell in each hand resting at your sides. 2. Keep your back straight and shoulders relaxed. 3. With a neutral grip, raise your shoulders upward towards your ears without rotating your arms. 4. Hold the contraction at the top for a brief second. 5. Slowly lower your shoulders back down to the starting position. 6. Repeat for the desired number of repetitions.

Common mistakes to avoid

1. Elevating shoulders too forcefully which can lead to shoulder strain. 2. Allowing the back to hunch or arch excessively during the movement. 3. Lifting too much weight, which can cause improper form and increase injury risk.

Benefits

Specific benefits of the exercise

1. Strengthens the upper trapezius muscles, improving shoulder stability. 2. Enhances posture by addressing upper back strength. 3. Can relieve tension in the neck and shoulders.

Expected results and timeframe

With consistent practice, individuals can expect to see increased shoulder strength and improved posture within 4-6 weeks. Visible muscle definition in the upper trapezius may take longer depending on overall training and nutrition adherence..

Who this exercise is best for

This exercise is ideal for beginners seeking to build strength in their upper back and neck, including those who may sit for extended periods (e.g., office workers) and athletes looking to improve shoulder stability.

Scientific studies supporting its effectiveness

Research shows that targeted shoulder exercises, including shrugs, enhance muscle hypertrophy in the upper trapezius and contribute to improved shoulder joint stability, leading to overall upper body performance enhancements.

Variations

Beginner modifications

For beginners, performing the shrug without weights or using lighter weights will help in mastering the movement and maintaining proper form.

Advanced progressions

Advanced variations include performing the exercise while standing, increasing weight, or adding a rotation at the top of the movement for greater muscle engagement.

Integrations

Complementary exercises

Complementary exercises include upright rows, face pulls, and shoulder presses, which also target the shoulder and upper back muscles.

Super set recommendations

Consider pairing the double dumbbell seated shrug with leg raises or dumbbell lateral raises for a focused upper body workout that also targets the core and shoulders.

Sample workout routines

A sample routine could include: 1. Double Dumbbell Seated Shrug (3 sets of 12 reps), 2. Dumbbell Bench Press (3 sets of 10 reps), 3. Dumbbell Lateral Raise (3 sets of 12 reps), 4. Plank (3 sets of 30 seconds).

Exercise combinations

Combine this exercise with barbell deadlifts or dumbbell bent-over rows for a comprehensive upper and lower back workout.

Best time to do this exercise in your workout

The double dumbbell seated shrug is best performed after chest or back exercises as a part of an upper body workout to effectively target and fatigue the trapezius muscles.