Bent Over Shrug (Dumbbell)

An isolation exercise for the traps performed while bent over, allowing for a deeper range of motion.

Instructions

1. Hold a dumbbell in each hand and bend forward at the hips until your torso is nearly parallel to the ground.
2. Let your arms hang straight down with palms facing each other.
3. Keep your knees slightly bent and maintain a neutral spine throughout the movement.
4. Shrug your shoulders upward by drawing them toward your ears.
5. Pause at the top and feel the contraction in your traps.
6. Lower your shoulders back down with control and repeat.

Tips

• Lift your shoulders in a straight vertical path, avoiding forward or backward movement.
• Focus on the contraction in your traps muscles throughout the movement.
• Use controlled movements and avoid excessive momentum.
• Start with lighter dumbbells to ensure proper form and isolation of the traps.