Dumbbell Shrug
Traps in one move: up, hold, down slow. That's the whole story.
TrapsMancuernasPrincipiante
Preparación
- Heavy bells at your sides, arms long, posture tall.
Cómo Hacerlo
- Shrug straight UP toward your ears.
- Hold the top one full segond.
- Lower slow to a full stretch.
Respiración
Exhale shrugging.
Errores Comunes
- Rolling the shoulders in circles — straight up and down only.
- Bending the elbows — arms are hooks.
Consejo de Sam: Touch your ears with your shoulders. (You won't. Try anyway.)
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.