Build Shoulder Strength with Reverse Side & Front Shrugs

Reverse Side & Front Shrugs

Rep Range

5-10

Hints

Begin by standing upright with feet hip-width apart and a slight bend in the knees for stability. Hold a dumbbell in each hand with arms extended in front of you. Start the movement by elevating your shoulders in a shrugging motion while keeping the dumbbells in front of you. Feel the contraction in the upper traps. Lower your shoulders back to the starting position. Move the dumbbells to your sides and perform another shrug, elevating the shoulders directly upwards. Return to the neutral position after contracting the traps. Now, move the dumbbells slightly behind you (as far as comfortably possible) and execute the shrugging motion. This variation will challenge the coordination of your shoulder muscles a bit more. Alternate between these three positions for the entirety of your set.

Common Mistakes

Avoid any jerking movements or using momentum. Each shrug should be executed with control. Additionally, ensure that the movement is primarily in the shoulders and not from the elbows bending. Keep your neck in a neutral position throughout the exercise and avoid any excessive forward or backward tilting.

Breathing

Inhale at the beginning of each shrug and exhale as you elevate your shoulders. By cycling through these three variations, you're effectively targeting different portions of the trapezius and surrounding shoulder muscles.

Muscle Focus

Primary Muscles

Traps, Rhomboids, Rear Shoulders

Secondary Muscles

Levator Scapulae

Tertiary Muscles

Front Shoulders, Lower Back, Lower Body