When we exercise, we often use the dumbbell equipment. Among the dumbbell training movements, the dumbbell shrug is a very good movement. Of course, one person There are many benefits to doing dumbbell shrugs regularly, but there are certain things to pay attention to when practicing dumbbell shrugs. So, what is the best and most effective dumbbell shrug weight? Let’s take a look.
What is the best weight for dumbbell shrugs
Since dumbbell shrugs are relatively simple to do, many people are confused as to whether they should choose heavier dumbbells to be effective. In fact, the choice of heavy dumbbells is related to your own weight and endurance limit. It does not mean that bigger is better. It may cause sports injuries and the gain outweighs the loss. Therefore, before we choose the dumbbell weight, we should understand the limit of our own endurance. The dumbbell weight should be about 60% of the extreme value.
Essentials of Dumbbell Shrugging
1. Hold a dumbbell in each hand, stand upright, lift your chest and draw in your abdomen. Let your arms hang naturally at your sides, palms facing each other. This is the starting position of the movement.
2. Keep your arms straight, lift your shoulders as high as possible, pull the dumbbell upwards, and exhale at the same time. Lift your shoulders to the limit and pause for a moment at the top.
3. Then lower the dumbbells back to the starting position and inhale at the same time.
Precautions for dumbbell shrugs
1. The principle of shoulder shrug training is: not too light, and not too heavy. A reasonable weight should be such that you can complete the entire movement strictly as required, that is, bring your shoulders as close to your ears as possible and hold for a while without bending your elbows. Then, lower both shoulders to their lowest point at the same time. The entire movement can be done for 10-12 repetitions.
2. If you slightly bend your wrists and turn the tips of your elbows outward, the pair of shoulders willThe contraction effect of the trapezius muscle is more effective
3. Trapezius training strategy: Like other body parts, try to diversify your movements and avoid simplistic movements. After trying a variety of shrugs, including traditional shrugs and upright rows, focus on the most effective ones. Insist on using barbells and dumbbells as the basis for trapezius training, with exercises such as tensioners as auxiliary options.
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