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About the exercise
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Description
The Gittelson Shrug is an advanced variation of the dumbbell shrug specifically designed to target and strengthen the trapezius muscles. This exercise focuses on the contraction of the upper trapezius, isolating the muscle and training it unilaterally. Due to its unilateral focus, it can be a valuable addition to a comprehensive training program, especially for individuals aiming to correct muscle imbalances and target specific areas of the trapezius.
Target muscle group
Required equipment
Exercise level
How to perform the exercise
Preparation
- Sit on a bench or chair and hold a dumbbell in one hand.
- Place your free hand (the one not holding the dumbbell) under the bench, just behind your thigh.
Execution method
- Allow the shoulder on the loaded side to drop as much as possible.
- Raise your shoulder toward your ear, focusing on contracting the upper trapezius muscles.
Repetitions
Perform the desired number of repetitions on one side, then switch to the other side.
Tips and Recommendations
- Use a weight that allows you to maintain proper form and control.
- Let the shoulder on the loaded side drop as much as possible. This movement stretches the left upper trapezius muscle and, due to the way you lean, creates a strong isometric contraction in the right upper trapezius muscle. Although this exercise appears to be unilateral, it also produces an isometric contraction on the opposite side.
- If you experience pain or discomfort, stop the exercise.
Muscles involved in the exercise
List of muscles involved
Instruction on the involved muscles
1. Trapezius Upper
The upper fibers of the trapezius also act as synergists in this exercise. The trapezius is a large, triangular-shaped muscle that extends from the base of the skull down to the mid-back. The upper fibers assist in movements such as elevating the scapula and extending the neck.
Image of the upper trapezius
2. Trapezius Middle
The upper fibers of the trapezius also act as synergists in this exercise. The trapezius is a large, triangular-shaped muscle that extends from the base of the skull down to the mid-back. The upper fibers assist in movements such as elevating the scapula and extending the neck.
Image of the upper trapezius
3. (Sternocleidomastoid - SCM)
The sternocleidomastoid is a large muscle located on each side of the neck. It has two heads: one originating from the sternum (sterno) and the other from the clavicle (cleido). Its functions include flexing the neck forward, bending the neck sideways, and rotating the head to the opposite side.
Image of the sternocleidomastoid
4. Levator scapulae
The levator scapulae is a long, slender muscle located in the neck and shoulder region, considered part of the deep neck muscles. It originates from the transverse processes of the cervical vertebrae (C1 to C4) and attaches to the medial border of the scapula near the superior angle.
Image of the Levator Scapulae Muscles
Functional Roles:
The trapezius muscles, both upper and middle parts, play a vital role in shoulder and neck movement, including elevation, retraction, and stabilization of the scapulae.
The sternocleidomastoid and levator scapulae muscles also play roles in neck movement and scapular elevation.
As with any training program, individual responses may vary, and it is recommended that if you have any concerns or specific health conditions, you consult with a fitness professional or healthcare provider.
Benefits of the exercise
Unilateral Exercise
This exercise helps correct muscle imbalances between the left and right sides of the trapezius muscle. It contributes to balanced development of muscle strength and size.
Isolation and Intensity
By training one trapezius muscle at a time, you can achieve a more precise and intense contraction. Isolating the muscle allows you to focus more on building strength and muscle size.
Targeted Development of the Trapezius Muscle
This exercise focuses separately on the trapezius muscles on each side, promoting their targeted development and growth. It can help create a balanced and well-defined physique.
Neck Support
A strong and firm trapezius muscle supports your neck, prevents your head from falling forward, and enables you to stand upright. This exercise is particularly beneficial for those who spend long hours sitting at a desk in an office.
Neck Muscle Balance
Performing this exercise promotes balanced strength between the two sides of the neck and helps prevent muscular asymmetry.
