Presentation on theme: "By: JoNisha Dial & Danyel Person. The shoulder is one of the more complex joints of the body. Comprised of 6 joints and more than 12 different muscles."— Presentation transcript:
Hold barbell with a shoulder width, pronated grip Position feet shoulder width apart Stand erect with bar hanging at arms’ length Pull shoulders back Keep elbows fully extended Exhale up while elevating shoulders as high as possible Squeeze your traps, holding the position at the top for a moment Relax traps, slowly lower the barbell in a smooth controlled fashion, inhaling down
When performing shoulder shrugs, a spotter is not required, but may be necessary for untrained weightlifters when trying to figure out the appropriate amount to lift.
Dumbbells ◦ Perform using dumbbells in each hand ◦ Allow arms to hang down at your sides as you shrug the weight NOTE: Gripping dumbbells may be more difficult, and you may not be able to shrug as much weight Variations Variations
Droop shoulders down as low as possible and then raise them as high as possible (reach for your ears). Keep your abs tight and back straight to reduce strain on the lower back. Lean forward just far enough to clear your thighs so the bar doesn't rub against your legs as you lift and lower your shoulders. Perform each rep with smooth, controlled form. If reps become jerky or less controlled, reduce the weight. Wrist straps may be used to shrug more weight if gripping a particular weight becomes an issue.
Perform 6-12 reps most of the time for muscle building Demonstration of Barbell Shoulder Shrug http://www.youtube.com/watch?v=IIpWv_G5Q 0Y