Barbell shris

Abdominal Muscles

Splenitis 7th. cervical vertebra,

Levator scapula

--Trapezius, upper portion

Middle deltoid

-Spine of saapuia

Trapezius, middle portion Trapezius, lower portion

Latissimus dorsi

Cranium

Superior nucha! line

Spine of scapula

Clavicle

FINAL POSITION TRAPEZIUS CONTRACTED

Trapezius

Acromion

Stand with the legs slightly apart and face the bar that is either on the ground or on a stand: e Grasp the bar with an overhand grip, with the hands slightly wider than shoulder:width apart, or use a reverse grip If the weight Is heavy. • Shrug the shoulders keeping the arms relaxed, back straight, and abdominal muscles contracted. This exercise develops the upper portion of the trapezius, mainly Its occipital-clavicular fibers, and the levator scapula.

Scapula

Comment: Use a reverse grip when working with heavy weights. To balance the work on the trapezius, change the hands with each set. For example, perform one set with the right hand overhand and the left hand underhand. Switch on the following set.

Thoracic vertebra

TRAPEZIUS

DUMBBELL SHRUGS

Spine of scapula

TRAPEZIUS ACTION

Shoulder Shrugs Muscles Worked

INITIAL POSITION

Upper portion Middle portion Lower portion

EXECUTING THE ROTATION AT THE END OF THE MOVEMENT

Gastric Muscle Leg

Stand with the legs slightly apart, head upright or slightly flexed forward, and arms relaxed at the sides gripping a dumbbell in each hand:

• Shrug the shoulders with an anterior to posterior rotation.

• Return to the initial position. This exercise contracts the superior, or clavicular, portion of the trapezius, the levator scapula, and the middle portion of the trapezius and the rhomboids when squeezing the shoulder blades together and rotating the shoulders to the back.

TRAPEZIUS ACTION

Upper portion Middle portion Lower portion

EXECUTING THE ROTATION AT THE END OF THE MOVEMENT

Skull Splenitis Sternocleidomastoid Trapezius

Spine of scapula

Deltoid Infraspinatus Teres minor Teres major Triceps feehii Rhomboid Mlssimus dorsi

Levator scapula

Clavicle Acromion:

Spine of'-scapula Rhomboid

.Scapula Humerus

INITIAL POSITION

Comment: It Is impossible to rotate the shoulders when using heavy weights.

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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