Bodybuilding is a sport that focuses on the development of lean muscle mass while shedding excess body fat. Bodybuilding enthusiasts need to undergo rigorous training session in order to acquire the body of their dreams such as flexibility exercises, strength exercises, weight training etc. It is a combination of the right kind of diet, rest and supplementation along with regular exercise that enables you to develop a well toned muscular body. There are various exercises that need to be performed during intense training sessions. The aim is to work all major muscle groups such as the chest muscles, abdominals, biceps, triceps, back muscles and the lower body. There are various exercises for the back that enable enthusiasts to train different muscles for optimal gains.

It is essential to train the back muscles in order to strengthen them and reduce the risk of injury significantly. This not only enables you to enhance your performance while working out but also enables you to perform various day to day tasks with ease. It also boosts your performance in other fields and sports such as football, tennis, gymnastics, rugby, boxing, wrestling, swimming, martial arts, dancing, ballet etc.  Back exercises enable you to work the latissimus dorsi or the lats which helps develop a classic ‘V’ shaped body. Dumbbell Shrug is one of the most popular back exercises in the field of bodybuilding. It mainly targets the trapezius muscles which helps strengthen the back and reduces the risk of injury.  Other muscles worked by Dumbbell Shrug exercise are the Rhomboids and various neck and shoulder muscles. If performed correctly, this exercise activates the two upper portions of your trapezius.

Starting Position of Dumbbell shrug:

Stand with your feet hip-width apart.

Hold a pair of dumbbells on each side at the thigh level.

The palms should be facing backwards.

Keep your arms absolutely straight.

The Movement:

Lift your shoulders in the upward direction, keeping your arms absolutely straight.

Tighten the abdominal muscles, bend your knees and keep the chest outwards.

Lift the shoulders upwards in the direction to the back of your head.

Control and lower the weights slowly.

Stop right before your shoulder joints are all the way down and reverse the motion back up.

Hold the dumbbell for a count of 2 and lower the dumbbell and get back to the original position

Tips for performing bodybuilding exercises:

Warm up: This is the most essential part of any exercise program. Before performing any exercises it is essential for you to conduct a mild warm up session for 5 to 7 minutes. This includes skipping, jogging, treadmill exercises, aerobics etc. Warm ups get the blood flowing to various body parts and increase the circulation of oxygen throughout the body. This must be followed by a few stretching exercises to decrease the risk of injury, increase the pulse rate and temperature of muscles.

Overload: The principle of overload should be followed in order to achieve maximum gains from dumbbell exercises. To achieve overload, start with a low weight and increase the resistance gradually by using proper technique.

Trainer: Once you have made up your mind to undergo training for bodybuilding, it is necessary for you to take appropriate guidance from a professional trainer. You can train at a gym or in the privacy of your home depending upon various factors such as the availability of time, work commitments etc. Bodybuilding exercises use the application of the right technique in order to perform them successfully. It is only under the guidance of a good trainer that you are likely to reach your strength goals. Most of these exercises require the use of weights and other heavy equipment. One wrong move can result in a fatal injury or accident which can even claim your life.

Consult a doctor: Prior to performing any bodybuilding exercises, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the stress involved or not. You must discuss any ailments you might be suffering from with your doctor such as coronary heart disease, hypertension, stress, anxiety related disorders, diabetes, cancer etc. before enrolling in any exercise program to avail maximum benefits.