Shoulder raises

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Shoulder raises , or shrugs , are an athletic exercise often performed with a weight to increase the toning effect.

execution

You stand up straight. Either you use a barbell across your body with an overhand grip or, alternatively, perform the exercise with two dumbbells , which then pass the side of your body. If there are no weights at hand, shopping bags, telephone books or full buckets are also suitable.

As a beginner exercise (e.g. after a rehab measure), Thera bands can also be used, which are held with the feet and the ends of which are held tightly with the hands.

First, let your arms hang down completely with your back straight and then pull your shoulders as far up as possible towards your ears with your arms straight. The upper position is held for a moment before the shoulders return to their starting position. Both side and front shoulder raises are possible. Another variation is the bent over shoulder raise.

The main muscles used are the trapezius , anterior and lateral shoulder muscles, serratus and the forearms (named in that order). Strengthening the trapezius and deltoid muscles results in a division of the shoulder and chest muscles, which should give the neck a visually curved line.

Shoulder raises are supposed to strengthen the muscles in the shoulder and neck area, prevent tension in these muscle groups and have a positive effect on posture .

Sources of error can be an excessively bent neck in the upward movement, the so-called vulture neck. Swinging with the whole body and arms should also be avoided, as this can result in neck injuries. Rather, the exercise should be done slowly and carefully.

Individual evidence

  1. ↑ Shoulder Raise | MEN'S FITNESS. Retrieved May 14, 2018 (American English).
  2. ↑ a b c d Mark Lauren: Fit without devices . Riva Verlag, Munich 2014, ISBN 978-3-86883-166-5 , pp. 81-83 .
  3. ↑ Shoulder raises . (No longer available online.) In: Therasport heidelberg. Archived from the original on May 15, 2018 ; accessed on May 14, 2018 . Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice. @1@ 2Template: Webachiv / IABot / www.therasport-heidelberg.de
  4. ↑ Shrugs - the right execution | Exercises ws . In: Exercises.ws . July 5, 2011 ( uebungen.ws [accessed May 14, 2018]).