Dumbbell Shrugs
This is the final exercise that I use for Shoulders on Mondays. I can honestly say however, that there are other Shoulder exercises but this concludes my basic Shoulder regimen.
I do dumbbell shoulder shrugs as my last exercise. I go over to the dumbbell rack and I start with 40 lbs. dumbbells in each hand. I do the movement as illustrated above, attempting to keep my arms as straight as possible but for me it’s hard, doing 12 to 20 reps. I then repeat the process with 45 lbs. dumbbells for the same number of reps. I then to 55 lbs. then 60 lbs. then then 65 lbs. then 70 lbs. and so on until exhaustion.
Third from Left is Flex Lewis. Not my shoulders by any stretch, but it illustrates what our shoulders need to look like as we prepare to compete.
This exercise hits my traps and posterior deltoids. I have a long neck and so it’s imperative that I spend a goodly amount of time training the traps and posterior deltoids. Usually, as I’m going dumbbell shrugs I am doing lateral dumbbell raises between each set of shrugs. I do these two exercises together because I do not like dead time between sets and I stay focused.
This exercise is not sexy but it does the trick. Now, you can also add the same focus on the traps and posterior deltoids by doing barbell shrugs using the Smith Machine. I do these to the front mostly but I’ve seen others do them with the barbell held to the back. Either way the traps and posterior deltoids are trained well.
In closing, let me urge all of us to push on. As my Coach, Justin Dees reminds me that, “consistency builds muscle.” Translation: Don’t miss workouts. Don’t talk during workouts (wear a headset). Train harder than anybody else in the gym. When you are done you should look back over your shoulder as you depart the gym and say to yourself, “I own this place.” Never give up and stay focused.
Until next time I remain, Douglas E. Graham, Lt Col, USAF, (ret), MHSM
Six Pack and Senior 