Reverse Shrug Into Side Raise
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Stand upright with your feet hip-width apart. Position the dumbbells behind you so they're touching each other, with your palms facing away from you. Engage your core and keep a straight posture. Begin with the Shrug (Behind): Elevate your shoulders towards your ears, engaging the upper trapezius muscles, then depress them back to their neutral position. Immediately after the shrug, transition into the Lateral Raise: As you separate the dumbbells and begin to lift them to your sides, rotate your wrists so that by the time the weights are at your sides, your palms face the ground. Continue to elevate the dumbbells, maintaining a slight bend in your elbows, until they are about shoulder height or slightly higher.
Common Mistakes
During the shrug, ensure the movement is controlled, and you're not using momentum. Avoid rolling your shoulders as this can strain them. In the Lateral Raise, ensure that the deltoids (shoulder muscles) are doing the work, and you're not relying on momentum. It's essential not to lift the dumbbells too high or lock your elbows.
Breathing
Inhale as you perform the shrug. Exhale during the Lateral Raise, and inhale again when returning the dumbbells to the starting position. The 'Shrug (Behind) Into Lateral Raise' is a combination exercise that targets the upper trapezius and deltoids, ensuring a comprehensive shoulder workout. Prioritize form and controlled movements over the amount of weight to maximize effectiveness and reduce the risk of injury.
Muscle Focus
Primary Muscles
Traps, Rhomboids, Middle Shoulders, Rear Shoulders
Secondary Muscles
Front Shoulders, Levator Scapulae, Traps, Serratus Anterior
Tertiary Muscles
Latissimus Dorsi