Side Into Rear Shrug
This back exercise mainly works your traps and rhomboids, with help from your rear shoulders and levator scapulae. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Side Into Rear Shrug
Start by standing upright with your feet about hip-width apart to maintain balance. Hold a dumbbell in each hand, letting them hang naturally by your sides, with palms facing your body. Begin by elevating your shoulders directly upwards towards your ears in a traditional side shrug. Once you complete the side shrug, move your arms behind your body, with the palms facing away from you. From this position, perform a rear shrug by squeezing your shoulder blades together. After completing the rear shrug, bring your arms back to the starting position. Then repeat the sequence, alternating between the side and rear shrug with each rep.
Common mistakes
Avoid using momentum or the swinging of the arms to assist in the movement; it should be the muscles of the upper back and shoulders driving the motion. Ensure a controlled, steady pace throughout the exercise. When moving the dumbbells behind, be sure not to overextend or put undue stress on the shoulders. Also, maintain a neutral neck position, avoiding any straining or tilting.
Breathing
Inhale as you elevate your shoulders upwards for the side shrug and exhale as you draw them back for the rear shrug. Focus on the trapezius muscle, allowing it to guide the movement and feel the contraction with each shrug variation. This exercise efficiently targets different regions of the traps, ensuring a well-rounded workout for the upper back.
Muscles worked
Primary Muscles
Traps, Rhomboids
Secondary Muscles
Rear Shoulders, Levator Scapulae
