Rear Shrug
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin by standing upright with your feet hip-width apart. Hold a dumbbell in each hand, arms extended behind you with palms facing away from your body. This unique hand position targets the trapezius in a different way. To initiate the movement, retract and elevate your shoulder blades, essentially trying to squeeze them together while also lifting them slightly. You're aiming to emphasize the pinching movement between the shoulder blades, which targets the middle and lower regions of the trapezius muscles. After holding the contraction for a brief moment, release and return to the starting position, then repeat.
Common Mistakes
Avoid using momentum or swinging the dumbbells to aid in the movement. It's crucial to ensure that the movement is driven by the shoulders and not the arms. The arms should remain relatively passive throughout the exercise. Ensure you don’t arch your back or thrust your hips forward; keep a neutral spine.
Breathing
Inhale as you retract and elevate your shoulder blades, and exhale as you release and return to the starting position. By placing the arms behind and focusing on the retraction of the shoulder blades, the rear shrug can enhance scapular strength and stability, offering benefits for posture and overall back health.
Muscle Focus
Primary Muscles
Traps, Rhomboids
Secondary Muscles
Rear Shoulders, Levator Scapulae