TrapsShouldersForearmsDumbbellintermediate
Dumbbell Power Shrug
The dumbbell power shrug uses momentum from a slight dip and drive to handle heavier loads and overload the traps. Dip your knees slightly, then explosively shrug the dumbbells as high as possible.
How to Perform
1
Stand with heavy dumbbells at your sides, feet hip-width apart.
2
Dip your knees a few inches, then explosively shrug your shoulders toward your ears.
3
Hold the top position for a one-count squeeze.
4
Lower with control and repeat the dip-drive-shrug pattern.
Common Mistakes to Avoid
Rolling the shoulders instead of shrugging straight up.
Using too much leg drive, turning it into a jump shrug.
Bending the elbows to curl the weight up instead of shrugging.
Muscle Activation
Traps85%
Shoulders25%
Forearms20%
Variations
Barbell Power Clean
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