Single Arm Dumbbell Seated Shrug

Instructions for proper form

1. Sit on a flat bench with your feet flat on the ground. 2. Hold a dumbbell in one hand at your side, allowing it to hang with a neutral grip. 3. Keep your back straight and engage your core. 4. Raise the shoulder with the dumbbell upward towards your ear, focusing on squeezing the upper trapezius. 5. Slowly lower the shoulder back to the starting position. 6. Ensure that your head and neck remain neutral throughout the movement and avoid rotating your torso.

Common mistakes to avoid

1. Lifting the shoulder too high, leading to hyperextension. 2. Leaning or rotating the torso which can encourage improper mechanics. 3. Using too much weight, sacrificing form for lifting heavier.

Benefits

Specific benefits of the exercise

1. Isolates the upper trapezius effectively. 2. Improves shoulder stability and mobility. 3. Enhances muscular definition in the upper trapezius area.

Expected results and timeframe

Accumulated strength and hypertrophy results in the upper traps can generally be seen within 4-6 weeks with consistent training and proper nutrition..

Who this exercise is best for

This exercise is best for beginners looking to develop upper body strength, particularly in the neck and shoulders, and for those involved in bodybuilding who aim to sculpt their upper body aesthetics.

Scientific studies supporting its effectiveness

Studies have shown that targeted isolation exercises can effectively increase muscle activation and growth in specific areas. Research in the Journal of Strength and Conditioning Research demonstrates that isolation movements can lead to improved hypertrophy in specific muscle regions when practiced with proper form.

Variations

Beginner modifications

1. Use a lighter dumbbell or perform the exercise without weight to master the form. 2. Perform the shrug standing to add stability and balance.

Advanced progressions

1. Increase the weight of the dumbbell as strength improves. 2. Perform a single-arm shrug while standing or on an unstable surface to engage additional stabilizing muscles.

Integrations

Complementary exercises

1. Dumbbell Shoulder Press – strengthens the deltoids in synergy with the trapezius. 2. Dumbbell Lateral Raise – targets the deltoids while providing a balance to upper trap development.

Super set recommendations

Pair the seated shrug with Dumbbell Lateral Raises to target both the trapezius and deltoid muscles efficiently for shoulder workouts.

Sample workout routines

A sample shoulder-focused workout can involve: 1. Single Arm Dumbbell Seated Shrug (3 sets of 10-12 reps) 2. Dumbbell Shoulder Press (3 sets of 8-10 reps) 3. Dumbbell Lateral Raises (3 sets of 12-15 reps) 4. Dumbbell Shrugs (3 sets of 10-12 reps).

Exercise combinations

1. Combine with exercises like Bent-Over Dumbbell Rows for a comprehensive upper body workout focusing on various shoulder and back muscles.

Best time to do this exercise in your workout

The Single Arm Dumbbell Seated Shrug is best performed in the middle of your workout, after compound lifts and before more isolation movements to ensure maximal performance and focus on the targeted muscle group.