Genx Notes

Shrug

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Genx

in Glossary

In the context of a workout, a shrug is an exercise that primarily targets the trapezius muscles, which are located in the upper back and neck. Here’s a brief overview:

Purpose

  • Muscle Target: Trapezius muscles
  • Goal: Strengthen and build the upper back and neck area

How to Perform a Shrug

  1. Starting Position:
  • Stand upright with feet shoulder-width apart.
  • Hold a pair of dumbbells or a barbell with arms at your sides.
  1. Execution:
  • Keep your arms straight and lift your shoulders towards your ears.
  • Squeeze your traps at the top of the movement.
  • Hold for a brief moment.
  1. Return:
  • Slowly lower your shoulders back to the starting position.

Tips

  • Control: Perform the movement slowly to maintain control.
  • Breathing: Inhale as you lift your shoulders, exhale as you lower them.
  • Weight: Start with a manageable weight to ensure proper form.

Variations

  • Dumbbell Shrugs: Use dumbbells for more range of motion.
  • Barbell Shrugs: Use a barbell for heavier loads.
  • Smith Machine Shrugs: Provides stability and control.

Incorporating shrugs into your routine can help improve posture and enhance overall upper body strength.

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