The shrug is an exercise that targets the muscles of your shoulders and upper back using the weight of dumbbells. It helps stabilize your upper body and supports upper arm strength in the biceps and triceps. A lying tricep extension targets the muscles along the back of your upper arms, working to help stabilize the shoulders and upper back. Perform three sets of 12 repetitions per day, 5 to 6 days a week, of both shrugs and lying tricep extensions with dumbbells. Always consult with your physician before beginning a new workout routine.
Shrugs
Step 1
Stand up straight with your feet shoulder-width apart holding a dumbbell in each hand. Position your arms comfortably at your sides with your shoulders squared. Your palms should be facing your sides; this is your starting position.
Step 2
Lift your shoulders toward your ears slowly, sliding your shoulder blades up your back. Hold this shrug position for one second, contracting the muscles of your shoulders.
Step 3
Lower your shoulders back to starting position, releasing the shrug. This concludes one repetition.
Lying Tricep Extensions
Step 1
Lie down on the floor with your knees bent at a 90-degree angle, feet flat on the floor and your legs hip-width apart. Hold a dumbbell in each hand and extend your arms straight above your body. The dumbbells should be positioned over your shoulders; this is your starting position.
Step 2
Hinge at your elbows slowly and lower your forearms until they are parallel with the ground. Hold this position for two seconds.
Step 3
Push your arms back to the starting position in a slow and controlled motion to conclude one repetition.
Tips and Warnings
- You might need a different weight of dumbbell for each exercise. Select a weight that allows you to perform five repetitions easily before your muscles feel the strain.
Things You'll Need
- Dumbbells
References
- "The Men's Health Big Book of Exercises"; Adam Campbell; 2009
- "Encyclopedia of Muscle & Strength"; Jim Stoppani; 2006
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