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Shrug Fly Squat Chain
Beginner 35 min

Shrug Fly Squat Chain

Calories

255 kcal

Equipment

Dumbbell, Weight Plate

Intensity

—

Focus

Upper Back, Chest, Glutes, Quads, Rear Delts

Workout Exercises

1

Dumbbell Shrug

6 min

Dumbbell Upper Back

Description

A classic upper-back strength move that targets the trapezius by elevating the shoulders under controlled load while keeping the arms straight and the torso still.

How to perform

  1. Step 1

    Step 1

    Stand tall with a dumbbell in each hand at your sides, palms facing in. Keep your chest up, ribs down, and your arms long and still. Set your shoulders “down and back” slightly without arching your lower back.

  2. Step 2

    Step 2

    Lift your shoulders straight up toward your ears as high as you can without bending your elbows. Pause briefly at the top and feel your upper traps working. Keep your neck long and avoid rolling your shoulders forward or backward.

  3. Step 3

    Step 3

    Lower your shoulders back down under control until they’re fully relaxed in the start position. Let the dumbbells hang naturally without bouncing at the bottom. Reset your posture and repeat for smooth, even reps.