Those who wish to target the upper region of the trapezius will
find a shrug variation highly effective, with the exercise resulting in
elevation of the scapula which recruits the upper fibres of the
trapezius close to the neck. Well developed trapezius muscles are
notable from the front and rear, creating the so called "coat-hanger"
appearance of the neck and shoulders.
The trapezius muscle has muscle fibres spanning across the central back, in various directions, and therefore the shrug will not stimulate the entire muscle structure. The shrug will stimulate the upper region which is responsible for the elevation of the scapula, whilst the other regions can be targeted from exercises such as the row and pull up.
The dumbbell variation is the shrug is preferred by many, with the exercise offering unilateral training to the trapezius. In other words, each side of the body works independently to lift an equal resistance, therefore ensuring balanced stimulus for balanced growth. There can be the tendency with barbell exercises for the stronger side of the body to overpower the weaker side, therefore not correct muscle imbalance issues.
There is no requirement for the shoulders to be rolled backwards or forwards during the execution of the shrug, whether using a barbell or a set of dumbbells. Some argue the rolling of the shoulders during the shrug results in enhanced shaping of the muscle, an argument which holds little substance.
Rolling the shoulders backwards may place slightly greater stress to the middle fibres of the trapezius, but the tangible results will be minimal at best, not mention reducing the focus from the upper fibres which the exercise ideally targets.
The shrug is best performed by shrugging the shoulders up to the ears in a controlled manner, pausing, and then slowly reversing the motion. Allow the general back exercises to stimulate the middle and lower fibres of the trapezius.
The trapezius muscle has muscle fibres spanning across the central back, in various directions, and therefore the shrug will not stimulate the entire muscle structure. The shrug will stimulate the upper region which is responsible for the elevation of the scapula, whilst the other regions can be targeted from exercises such as the row and pull up.
The dumbbell variation is the shrug is preferred by many, with the exercise offering unilateral training to the trapezius. In other words, each side of the body works independently to lift an equal resistance, therefore ensuring balanced stimulus for balanced growth. There can be the tendency with barbell exercises for the stronger side of the body to overpower the weaker side, therefore not correct muscle imbalance issues.
There is no requirement for the shoulders to be rolled backwards or forwards during the execution of the shrug, whether using a barbell or a set of dumbbells. Some argue the rolling of the shoulders during the shrug results in enhanced shaping of the muscle, an argument which holds little substance.
Rolling the shoulders backwards may place slightly greater stress to the middle fibres of the trapezius, but the tangible results will be minimal at best, not mention reducing the focus from the upper fibres which the exercise ideally targets.
The shrug is best performed by shrugging the shoulders up to the ears in a controlled manner, pausing, and then slowly reversing the motion. Allow the general back exercises to stimulate the middle and lower fibres of the trapezius.
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