Round Up Shrug
This back exercise mainly works your traps, with help from your rhomboids, teres major and teres minor. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Round Up Shrug
Start by standing upright with feet hip-width apart. Hold a dumbbell in each hand, positioning them in front of you so they touch, palms facing upwards. Your arms should create a semi-circular shape. Engage your traps and shoulder muscles. Begin moving the dumbbells in a near full-circle motion overhead. As they rise, your palms transition from facing upwards to facing forward by the time the dumbbells meet above your head. Once at the top, reverse the circular motion to return the dumbbells to the starting position in front of you.
Common mistakes
Ensure you're not using momentum to swing the dumbbells around; maintain a controlled and steady pace. Also, avoid locking out the elbows or excessively shrugging the shoulders as you lift. The emphasis should be on the circular path of the dumbbells rather than shoulder elevation.
Breathing
Inhale as you initiate the circular movement, lifting the dumbbells. Exhale as you complete the circle, bringing the weights back down. The Round Up Shrug targets the deltoids, upper traps, and the surrounding stabilizer muscles, offering a unique twist to traditional shoulder exercises.
Muscles worked
Primary Muscles
Traps
Secondary Muscles
Rhomboids, Teres Major, Teres Minor, Infraspinatus, Latissimus Dorsi, Shoulders
