Strengthen Shoulders with Side Into Rear Shrug

Side Into Rear Shrug

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

Primary Muscles

Traps, Rhomboids

Secondary Muscles

Rear Shoulders, Levator Scapulae