1:3 Tempo DB Shrug

Build bigger traps with time under tension. 1 second up, 3 seconds down. AI verifies your tempo.

Instructions

• Hold heavy dumbbells at sides.
• Shrug shoulders straight up to ears (1 second).
• Squeeze hard at the top.
• Lower shoulders slowly (3 seconds).
• Keep arms straight throughout.

Common Mistakes

• Rolling shoulders (bad for rotator cuff)
• Bending elbows
• Dropping weight too fast
• Jutting head forward

Benefits

• Trap Size
• Neck Strength
• Posture