Eccentryx / Exercise Atlas / shoulders
DB shrug
Dumbbells at sides, arms straight, elevate shoulders directly up — no roll.
Muscles
- Primary
- traps
- Supporting
- None listed
Mechanics
- Pattern
- scapular control
- Equipment
- dumbbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Upper traps lift straight up and hold for a full second before lowering.
- Progression
- Add load after achieving a consistent 1-second hold at peak.
- Regression
- Use lighter weight with a 2-second hold to build mind-muscle connection.
Watch for
- Rolling shoulders forward
- Bending elbows
- Momentum bouncing
Substitutions
- Barbell shrug
- Cable shrug
- Farmer walk