라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Shrug
A direct upper trapezius builder using dumbbells at the sides, allowing a longer range and more natural arm position than a barbell shrug.
어깨덤벨Scapular elevation
주동근
상부 승모근
협응근
견갑거근능형근전완 굴곡근
장비
덤벨
패턴
Scapular elevation
준비 자세
- 01Stand tall with a heavy dumbbell in each hand at your sides, palms facing in.
- 02Set the feet hip width apart and soften the knees slightly.
- 03Let the arms hang long with the shoulders pulled down to start.
- 04Brace the trunk and keep the chin neutral.
수행
- 01Shrug the shoulders straight up toward the ears as high as possible.
- 02Hold the top position for one to two seconds.
- 03Lower the shoulders slowly back to a full hang.
- 04Keep the arms straight; they are only hooks for the load.
체크포인트
- -The shoulders travel straight up and down, not rolled in circles.
- -Elbows stay extended for the whole set.
- -The head stays neutral, not jutting forward.
- -Each rep starts from a full stretch at the bottom.
흔한 실수
- -Rolling the shoulders, which adds nothing and irritates the joint.
- -Bending the elbows and turning it into a partial upright row.
- -Using bounce from the knees to move weights too heavy to shrug strictly.
- -Skipping the pause at the top.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 15 reps with a deliberate top pause.
- -Straps are fine here; do not let grip cap trap loading.
- -Slot it at the end of pull or shoulder days.