The Inverted Shrug is an exercise that targets the upper back muscles. It involves hanging from a bar or suspension trainer and pulling the shoulders up towards the ears while keeping the arms straight. This exercise can help improve posture and strengthen the muscles that support the spine.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the upper back muscles, including the trapezius and rhomboids
- Improves posture by pulling the shoulders back and down
- Increases shoulder stability and mobility
- Can help alleviate neck and shoulder pain caused by poor posture or sitting at a desk for long periods of time
- Engages the core muscles for added stability and balance
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing down.
- Slowly lift the dumbbells up towards your shoulders, keeping your elbows close to your body.
- Once the dumbbells reach shoulder height, rotate your palms so they are facing up.
- Continue lifting the dumbbells up towards the ceiling, keeping your elbows close to your body.
- Hold for a few seconds at the top of the movement, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Shoulder
Primary
Back
Primary
Lower Back
Primary