Lateral Raise Into Reverse Shrug
This shoulder exercise mainly works your middle shoulders, traps and rhomboids, with help from your front shoulders, rear shoulders and levator scapulae. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Lateral Raise Into Reverse Shrug
Begin standing with feet hip-width apart, holding dumbbells on your thighs with palms facing inwards. For the Lateral Raise, lift the dumbbells out to your sides with a slight bend in your elbows, raising them to shoulder height or slightly above. Slowly lower the dumbbells back to your thighs in a controlled motion. Transition to the Reverse Shrug by shifting the dumbbells behind you while maintaining a straight posture. Engage your trapezius muscles and perform a shrug, emphasizing the action of pulling your shoulder blades back and down. After the shrug, return the dumbbells to their starting position on your thighs.
Common mistakes
During the Lateral Raise, avoid using momentum or allowing your wrists to droop. Ensure the movement is controlled and originates from the shoulder muscles. For the Reverse Shrug, it's crucial to focus on the action of the shoulder blades rather than just lifting the shoulders.
Breathing
Inhale as you perform the Lateral Raise, exhaling as you lower the dumbbells back to your thighs. Take another breath in as you position the dumbbells behind you, and exhale during the Reverse Shrug, inhaling again as you return to the starting position.
Muscles worked
Primary Muscles
Middle Shoulders, Traps, Rhomboids
Secondary Muscles
Front Shoulders, Rear Shoulders, Levator Scapulae, Serratus Anterior
Tertiary Muscles
Latissimus Dorsi
