Dumbbell Seated Gittleson Shrug

The Dumbbell Seated Gittleson Shrug is a compound exercise that primarily targets the trapezius muscles, which are located in the upper back and neck region. This exercise is named after the renowned strength coach, Charles Poliquin, who introduced it as a variation of the traditional shrug exercise. To perform the Dumbbell Seated Gittleson Shrug, you will need a set of dumbbells and a bench. Sit on the edge of the bench with your feet firmly planted on the ground. Hold a dumbbell in each hand, palms facing inwards and arms fully extended down by your sides. Keeping your shoulders back and chest proud, proceed to shrug your shoulders up towards your ears while exhaling. Squeeze your shoulder blades together at the top of the movement for maximum contraction. Slowly lower the dumbbells back down to the starting position, inhaling as you do so. The seated aspect of this exercise provides stability and isolates the muscles being worked, allowing for greater focus on the traps rather than using momentum. By using dumbbells, each side of the body is engaged independently, leading to better muscular balance. The Gittleson variation emphasizes the full range of motion, providing a greater stretch to the traps and allowing for optimal muscle activation. Incorporating the Dumbbell Seated Gittleson Shrug into your workout routine can help improve the strength and definition of your upper back and neck muscles. However, it is important to ensure proper form and technique to avoid any potential injuries. As with any exercise, start with lighter weights and gradually increase the resistance as you become more comfortable and confident with the movement. Remember, always listen to your body, work within your limits, and consult with a fitness professional if you have any concerns or specific health conditions to consider. Keep challenging yourself and enjoy the benefits of incorporating this effective exercise into your routine.

Instructions

• Sit upright on a bench with your feet flat on the floor and hold a pair of dumbbells in your hands with an overhand grip.
• Let your arms hang straight down by your sides.
• Raise your shoulders up toward your ears as high as possible, keeping your arms straight.
• Hold for a brief moment at the top of the movement.
• Lower your shoulders back down to the starting position in a controlled manner.
• Repeat the movement for the recommended number of repetitions.

Tips & Tricks

• Focus on maintaining correct posture throughout the exercise.
• Start with lighter weights and gradually increase as you become more comfortable with the movement.
• Engage your core and keep your abdominal muscles tight during the exercise.
• Control the movement and avoid using momentum to lift the dumbbells.
• Squeeze your shoulder blades together at the top of the movement to maximize contraction.
• Maintain a slow and controlled tempo throughout the exercise.
• Avoid shrugging your shoulders upward, instead, focus on pulling them back and down.
• Remember to breathe steadily and exhale as you lift the dumbbells.
• Perform the exercise in front of a mirror to ensure proper form.
• If you experience any pain or discomfort, modify the exercise or consult a fitness professional.