Can we do shrugs on one side?

single-arm dumbbell shrugs single-arm shrugs

performing single-arm or unilateral dumbbell shrugs is an effective way to work the traps on one side of the body at a time.

Some of the key benefits of doing single-arm shrugs include:

  1. Targeting Muscle Imbalances
    By working one arm at a time, you can identify and address any strength or size discrepancies between the left and right trapezius muscles. This helps to ensure balanced trap development.

  2. Increased Neuromuscular Activation
    The unilateral nature of single-arm shrugs forces greater neuromuscular activation and mind-muscle connection in the working trap.

  3. Isolated Trap Contraction
    With only one arm lifting the weight, you can really focus on fully contracting and squeezing the targeted trap muscle at the top of the movement.

  4. Improved Stabilization
    Performing single-arm shrugs requires greater core and shoulder stabilization to maintain an upright, controlled position.

  5. Versatility
    Single-arm shrugs can be easily incorporated into a variety of shoulder, back, and upper body workout routines.

To perform single-arm dumbbell shrugs:

  • Hold a dumbbell in one hand at your side with your palm facing inward.
  • Keeping your arm extended, shrug the dumbbell straight up by lifting your shoulder towards your ear.
  • Pause at the top, squeeze the trap, then lower the weight under control.
  • Complete all reps on one side before switching to the other arm.

Alternating sides with each set or rep is an effective way to ensure balanced trap development. Start light and really focus on proper form and trap contraction.

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