BeginnerDumbbellExtra exercise
Dumbbell Shrug
Front view
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Traps
Also works
- Also works: Forearms
Using it in the plan
Not part of the weekly plan. Adds direct traps work.
How to do it
Stand holding dumbbells at your sides.
Lift your shoulders straight up toward your ears.
Hold for a second, then lower slowly.
Form tips
Do not roll your shoulders.
Keep your arms straight and your neck relaxed.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
Front view
In the planIn the plan
Intermediate · Dumbbell
Dumbbell Bent-Over Row
- Main target: Lats
- Also works: Traps
- Also works: Rear delts
- Also works: Biceps
- Also works: Lower back
On Thu
Front view, bent over
In the plan