shrug technique and what is this exercise for.....
 

1) When u do shrugs, is it better to go straight up and down or make a circlar motion with ur shoulders?
2) There is an exercise where you lie down on a bench and hold a dumbell with 2 hands so that the dumbell is prependicular to the ground and your elbows are almost locked so that the dumbell is over your face. Then you slowly lower the dumbell in a circular motion so that the ending position is with your arms stretched over your head and then u bring it back to the original position above your face. What muscle groups is this for and is it a good exercise?

thanks

Re: shrug technique and what is this exercise for.....
 

1. Straight up, imagine your traps are touching your ears.

2. Look at this: http://www.exrx.net/WeightExercises/...BPullover.html
Same thing, just couldn't find a picture with a dumbbell. That should tell you everything you need to know, although I don't understand the "lower the dumbbell in a circular motion" comment.

Re: shrug technique and what is this exercise for.....
 

This website is a good resource. Notice the "Shoulder Shrug Errors" link.

http://exrx.net/WeightExercises/Trap...r/DBShrug.html
http://exrx.net/WeightExercises/Trap...r/BBShrug.html

Re: shrug technique and what is this exercise for.....
 

Yeah, #2 is a pullover, used to be a very popular lift but is out of favor these days. It's for the chest but I feel it in the armpits in the muscles that connect the chest to the arms, not sure what's going on there.

Re: shrug technique and what is this exercise for.....
 

[ QUOTE ]
Yeah, #2 is a pullover, used to be a very popular lift but is out of favor these days. It's for the chest but I feel it in the armpits in the muscles that connect the chest to the arms, not sure what's going on there.

[/ QUOTE ]

ya thats where i feel it too. But I was also told it was for the chest but I dont really feel it there that's why I asked the question.

Re: shrug technique and what is this exercise for.....
 

[ QUOTE ]
1. Straight up, imagine your traps are touching your ears.

2. Look at this: http://www.exrx.net/WeightExercises/...BPullover.html
Same thing, just couldn't find a picture with a dumbbell. That should tell you everything you need to know, although I don't understand the "lower the dumbbell in a circular motion" comment.

[/ QUOTE ]

awesome site...thanks

i guess I bent to say "move dumbell in arc motion"

Re: shrug technique and what is this exercise for.....
 

Pullovers are awesome when done in a superset. For instance, dummy flys to pullovers, 1 min rest in between for 3 sets.

Re: shrug technique and what is this exercise for.....
 

back in the 70's they said pullovers would expand your ribcage. That's why they were so popular.

Re: shrug technique and what is this exercise for.....
 

[ QUOTE ]
back in the 70's they said pullovers would expand your ribcage. That's why they were so popular.

[/ QUOTE ]

Yes, Arnold believed this so I guess everyone took it as gospel. [img]/images/graemlins/smile.gif[/img]

No idea if that's actually true, but it's still a good exercise. I feel it in my lats, tris, and lower chest. The trick is to squeeze your chest as your bring the dumbbell over your pecs and then get a full stretch as you bring it back behind your head. FWIW, I've always done this by holding my hands in a diamond shape with one dumbbell. I've never tried the barbell, but I imagine the difference is minimal.

Re: shrug technique and what is this exercise for.....
 

Got another question.....

to gain muscle mass, I know you should do high weight ,low reps. Are there certain muscles ,such as forearms, that should be worked on with lower weight and high reps to gain size?