Combine Shoulder Moves with Lateral Raise Into Reverse Shrug

Lateral Raise Into Reverse Shrug

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Middle Shoulders, Traps, Rhomboids

Secondary Muscles

Front Shoulders, Rear Shoulders, Levator Scapulae, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi