Combine Arm and Shoulder Moves with Curl Into Reverse Shrug

Curl Into Reverse Shrug

Rep Range

5-10

Hints

Starting in a standing position with feet hip-width apart, hold the dumbbells by your sides, angling your palms outward diagonally. Keep your elbows pinned to your sides, which will ensure you’re targeting the biceps effectively during the curl. Initiate the movement with a bicep curl, raising both dumbbells simultaneously. Your elbows should remain stationary and close to your body, ensuring the focus is on the biceps. Once you’ve curled the dumbbells and flexed the biceps, slowly lower them back to their starting position. As you transition to the reverse shrug, rotate your wrists so your palms face behind you and move the dumbbells to rest behind your body, letting them touch. With the dumbbells touching behind you, engage your upper traps and execute a shrug. The movement of a shrug is subtle, so focus on a controlled elevation of your shoulders without using any momentum or tilting your head forward. After completing the shrug, reverse the motion: bring the dumbbells back to the front, rotating your wrists to the starting angle as you move. Repin your elbows to your sides, readying yourself for the next repetition.

Common Mistakes

Avoid swinging the weights or using your back during the curl. Ensure the movement is smooth and controlled. When performing the reverse shrug, refrain from over-elevating your shoulders or bending your neck. The motion should be isolated to the traps.

Breathing

Inhale during the bicep curl and exhale as you lower the weights. Take another breath in as you position the dumbbells behind you for the shrug, and exhale as you execute the shrug. This combined exercise, 'Curl Into Reverse Shrug', offers a comprehensive workout for both the biceps and the upper trapezius muscles. The combination ensures a balanced workout that targets the arms and upper back. Always ensure you choose a weight that provides resistance but allows you to maintain proper form throughout the exercise.

Muscle Focus

Primary Muscles

Biceps, Traps, Rhomboids

Secondary Muscles

Brachialis, Forearm, Rear Shoulders, Levator Scapulae

Tertiary Muscles

Front Shoulders, Middle Shoulders