The Gittleson Shrug primarily targets the trapezius muscle, especially the upper trapezius, which is responsible for lifting the scapula. Additionally, the deltoid, rhomboids, and rotator cuff muscles are engaged as stabilizers. This movement also activates the neck muscles and spinal erectors for increased stability and strength.
Gatleson Shrugs
| English Name | Gittleson Shrug |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | ایستا, ایزومتریک |
| Primary Muscle (EN) | Trapezius |
| Muscle Groups | Neck muscles Trapezius |
|---|---|
| Workout Type | Balanced Strength training |
| Required equipment | Dumbbell |
💠 Exercise guide
The Gittleson Shrug is a specialized version of the shrug, specifically designed to strengthen the trapezius muscle unilaterally. This movement improves the unilateral balance and stability of the upper body muscles, making it particularly beneficial for athletes (especially wrestlers and American football players) looking to increase neck and shoulder strength.
💠 How to perform the exercise
Preparation
✅ Hold a dumbbell in only one hand and place the other hand on a stable surface (such as a wall or bench).
✅ Position your shoulders in their natural state and keep your spine straight.
Execution method
✅ Without rotating your body, lift the shoulder on the same side (like a regular shrug, but only on one side).
✅ Pause and then slowly lower the shoulder back down.
✅ After the specified number of repetitions, switch hands and train the other side.
Trainer Tips
✔ Avoid overstretching your neck! Keep your head aligned with your spine.
✔ Perform the movement in a controlled manner and avoid jerking.
✔ Don’t use too heavy a weight to avoid body imbalance.
Benefits of the exercise
1️⃣ Unilateral trapezius strengthening for improved muscle balance
2️⃣ Increased neck and shoulder strength, especially in contact sports
3️⃣ Enhanced upper body stability to prevent one-sided injuries
4️⃣ Unilateral exercise to strengthen the weaker side of the body
5️⃣ Helps stabilize the shoulder muscles and improve shoulder stability
6️⃣ Activates scapular stabilizers and strengthens muscles around the shoulder joint
7️⃣ Reduces the risk of rounded shoulders and improves posture
8️⃣ Improves neuromuscular coordination in pulling and pressing movements
9️⃣ Ideal for athletes needing neck and shoulder strengthening (wrestlers, American football players)
🔟 Suitable for all fitness levels, from beginner to advanced
💠 Muscles engaged in the movement
Main muscles
Trapezius Upper
Trapezius Upper
Trapezius Middle
Trapezius Middle
Sternocleidomastoid
Sternocleidomastoid
Levator scapulae muscle
Levator Scapulae
Stabilizers
Erectos Spinae
Erectos Spinae
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
1️⃣ Basic Muscle Information
2️⃣ Muscle Anatomy
3️⃣ Muscle Physiology
4️⃣ Innervation and Blood Supply
5️⃣ Importance of the Muscle in the Body and Sports
6️⃣ Strengthening Exercises
7️⃣ Scientific and Interesting Facts
📌 Muscle Summary
1️⃣ Basic Muscle Information
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
2️⃣ Muscle Anatomy
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
3️⃣ Muscle Physiology
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
4️⃣ Innervation and Blood Supply
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
5️⃣ Importance of the Muscle in the Body and Sports
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
6️⃣ Strengthening Exercises
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
7️⃣ Scientific and Interesting Facts
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
📌 Muscle Summary
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Levator scapulae muscle
Levator Scapulae Muscle
The levator scapulae muscle is one of the superficial back muscles that plays a role in elevating the scapula, stabilizing the neck, and maintaining shoulder stability. It extends from the cervical spine to the medial border of the scapula and is active in movements such as shoulder shrugging, neck rotation, and maintaining balance during upper body motions. Strengthening this muscle improves neck strength, reduces shoulder pain, and enhances posture.
1️⃣ Basic Muscle Information
2️⃣ Muscle Anatomy
3️⃣ Muscle Physiology
4️⃣ Innervation and Blood Supply
5️⃣ Importance of the Muscle in the Body and Sports
6️⃣ Strengthening Exercises
7️⃣ Scientific and Interesting Facts
📌 Muscle Summary
1️⃣ Basic Muscle Information
✅ Persian Name: goshe-ye ketf
✅ Latin Name: Levator Scapulae
✅ Common Name: Levator Scapulae Muscle
✅ Location:
🟡 A narrow, elongated muscle extending from the cervical vertebrae to the upper part of the scapula.
🟡 Located on both sides of the neck and upper back, working alongside the rhomboid and trapezius muscles.
🟡 Its main function is to elevate the scapula and assist in lateral neck movements.
2️⃣ Muscle Anatomy
✅ 🦾 Origin
✔ Cervical vertebrae C1 to C4
✅ 🦿 Insertion
✔ Medial border of the scapula (upper part)
✅ 📌 Function and Roles
🔹 The levator scapulae muscle is responsible for the following functions:
1️⃣ Scapular elevation
✔ Like shrugging the shoulders during indifference or lifting the shoulders toward the ears.
2️⃣ Downward rotation of the scapula
✔ Assists in internal rotation of the scapula, involved in movements like pulling the arm downward.
3️⃣ Neck stability and movement
✔ Assists with lateral bending and flexion of the neck to one side.
✅ Main Functions:
✔ Elevating the scapula and assisting lateral neck movements
✔ Stabilizing shoulder position during various movements
✔ Supporting proper posture and reducing neck strain
3️⃣ Muscle Physiology
✅ 💪🏻 Muscle Fiber Types
✔ Contains a mix of slow-twitch fibers (Type 1) for endurance and stability, and fast-twitch fibers (Type 2) for sudden neck and shoulder movements.
✔ Slow-twitch fibers help maintain balance and proper posture.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays an important role in swimming, weightlifting, bodybuilding, boxing, and gymnastics.
✔ Influences overhead movements and neck stabilization during intense activities.
✔ Strengthening this muscle helps reduce neck pain and pressure caused by prolonged sitting.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ The strength of this muscle is crucial for neck stability, reducing fatigue, and preventing shoulder and neck injuries.
✔ Weakness may lead to chronic neck pain and reduced shoulder range of motion.
4️⃣ Innervation and Blood Supply
🧠 Innervation | Neural Control
✔ Dorsal scapular nerve (C3, C4, C5)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Dorsal scapular artery
5️⃣ Importance of the Muscle in the Body and Sports
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Highly effective in sports such as boxing, weightlifting, wrestling, and bodybuilding.
✔ Plays a key role in neck and shoulder stretching movements.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboids, trapezius, and latissimus dorsi to stabilize the shoulder and neck.
✔ Weakness in this muscle increases pressure on the neck and leads to chronic muscular pain.
✅ 💉 Vulnerability and Potential Issues
✔ Tightness or spasms in this muscle can cause pain in the neck and shoulder area.
✔ Weakness increases strain on neck muscles and reduces shoulder mobility.
6️⃣ Strengthening Exercises
✅ 🏋🏻♂️ Key Exercises to Strengthen the Levator Scapulae
1️⃣ Dumbbell Shrugs – Increase muscle strength and endurance
2️⃣ Close-Grip Pull-Ups – Engage cervical and back muscles
3️⃣ Overhead Shoulder Press with Dumbbells – Enhance muscle stabilization strength
4️⃣ Narrow-Grip Lat Pulldown – Strengthen and increase muscle size
5️⃣ Cable Rows – Stabilize shoulder positioning
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Lateral Neck Stretch – Reduces tension and increases range of motion
✔ Trapezius & Levator Scapulae Stretch – Improves flexibility
7️⃣ Scientific and Interesting Facts
✅ Interesting Fact:
✔ This muscle often tightens and becomes painful due to daily stress and tension, making regular stretching highly recommended.
✅ Practical Tip:
✔ To reduce tightness in this muscle, perform neck and shoulder stretches for a few minutes daily.
📌 Muscle Summary
🔴 Name and Location: A long, narrow muscle extending from the cervical vertebrae to the scapula
🟠 Anatomy: Originates from cervical vertebrae (C1-C4) and attaches to the superior border of the scapula
🟡 Function: Elevates the scapula, performs internal scapular rotation, and stabilizes the neck
🟢 Physiology: A mix of slow- and fast-twitch fibers for endurance and quick movements
🔵 Innervation: Dorsal scapular nerve (C3, C4, C5)
🟣 Importance: Active in strength sports, wrestling, boxing, and bodybuilding
🟤 Exercises: Shrugs, close-grip pull-ups, shoulder press, lateral neck stretches
⚫ Interesting Facts: This muscle often tightens due to stress and prolonged sitting
Erector Spinae Muscles
Erector Spinae Muscles
🔹 The erector spinae muscles are a group of deep, long muscles located on both sides of the spine, extending from the lower back to the base of the skull. These muscles are responsible for maintaining spinal integrity, flexing and extending the back, and stabilizing the body’s posture.
✅ These muscles are one of the most important muscle groups for maintaining body stability and performing daily movements, as well as strength and endurance exercises.
📌 The erector spinae muscles consist of three main sections:
1️⃣ Iliocostalis – The most lateral part of this group
2️⃣ Longissimus – Located in the center, and the longest muscle in this group
3️⃣ Spinalis – The closest part to the spine
1️⃣ Basic Muscle Information
2️⃣ Muscle Anatomy
3️⃣ Muscle Physiology
4️⃣ Innervation and Blood Supply
5️⃣ Importance of the Muscle in the Body and Sports
6️⃣ Strengthening Exercises
7️⃣ Scientific and Interesting Facts
📌 Muscle Summary
1️⃣ Basic Muscle Information
✅ Persian Name: azolat raste-konande sotun-e faghraat
✅ Latin Name: Erector Spinae Muscles
✅ Common Name: Lumbar and Dorsal Stabilizing Muscles
✅ Location:
🟡 A group of deep, long muscles extending along the spine, from the sacrum to the skull.
🟡 They are positioned bilaterally along the vertebrae and are responsible for maintaining the body’s balance and stability.
2️⃣ Muscle Anatomy
✅ 🦾 Origin
✔ Sacrum
✔ Iliac Crest
✔ Lumbar vertebrae and ribs
✅ 🦿 Insertion
✔ Cervical and thoracic vertebrae
✔ Ribs
✔ Occipital Bone in the skull
✅ 📌 Classification and Function | Erector Spinae Muscle Duties
🔹 These muscles are divided into three main categories, each with specific functions:
1️⃣ Iliocostalis
✔ Responsible for lateral flexion of the lower back and stabilizing the spine
2️⃣ Longissimus
✔ Helps keep the back upright and assists in moving the head and neck
3️⃣ Spinalis
✔ Brings the vertebrae of the spine closer together and stabilizes the body
✅ Main Functions:
✔ Maintain body balance in an upright position
✔ Assist in the flexion and extension of the spine
✔ Stabilize the vertebrae and prevent spinal injuries
3️⃣ Muscle Physiology
✅ 💪🏻 Muscle Fiber Types
✔ This group primarily consists of slow-twitch fibers (Type 1) for body endurance.
✔ It also contains some fast-twitch fibers (Type 2) to assist with powerful movements like deadlifts and weightlifting.
✅ 🏋🏻♂️ Role in Movement and Sports Performance
✔ Plays a key role in fundamental movements such as squats, deadlifts, heavy lifting, and stretching exercises.
✔ Responsible for the muscular endurance of the spine in endurance and strength sports.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ These muscles are among the most important for body stability and preventing lower back injuries.
✔ Weakness in these muscles leads to lower back pain, decreased endurance, and an increased risk of injury during heavy training.
4️⃣ Innervation and Blood Supply
🧠 Innervation | Neural Control
✔ The lumbar, thoracic, and cervical spinal nerves (Spinal Nerves – C1 to L5) control the movements of these muscles.
🩸 Blood Supply
✔ Posterior Intercostal Arteries
✔ Lumbar Arteries
5️⃣ Importance of the Muscle in the Body and Sports
✅ 🤼♂️ Role in Sports and Physical Activities
✔ These muscles play a stabilizing role in movements like deadlifts, squats, pull-ups, and shoulder presses.
✔ They are vital for maintaining balance in endurance sports and explosive movements like weightlifting and CrossFit.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works in conjunction with the gluteal muscles, hamstrings, and abdominal muscles to stabilize the spine.
✔ Strengthening these muscles helps reduce pressure on the intervertebral discs and prevents lower back issues.
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in these muscles can lead to lower back pain, lumbar lordosis, and spinal injuries.
✔ Strain or spasms in these muscles can cause chronic pain in the lower back and reduce the range of motion.
6️⃣ Strengthening Exercises
✅ 🏋🏻♂️ Main Exercises to Strengthen These Muscles
1️⃣ Deadlift – The most important exercise for strengthening the lower back and erector spinae muscles.
2️⃣ Hip Thrusts – Increases strength in the lower back and gluteal muscles.
3️⃣ Glute Bridge – Activates the posterior muscles and enhances lower back stability.
4️⃣ Superman Pose – Endurance exercise to strengthen these muscles.
5️⃣ Weighted Squats – Helps stabilize the spine and strengthen deep muscles.
✅ 🧘🏻♀️ Stretching and Recovery
✔ Cat-Cow Stretch – Increases spinal flexibility.
✔ Lumbar Stretch – Reduces muscle tension in the lower back.
7️⃣ Scientific and Interesting Facts
✅ Interesting Fact:
✔ These muscles are among the primary muscles for body balance and play a vital role in all standing and strength movements.
✅ Practical Tip:
✔ To prevent lower back pain and improve the performance of these muscles, combining strength exercises (such as deadlifts) with stretching movements (like yoga) is highly effective.
📌 Muscle Summary
🔴 Name and Location: A group of deep muscles that extend along the spine from the lower back to the neck.
🟠 Anatomy: Consists of three parts (Iliocostalis, Longissimus, Spinalis) with different functions.
🟡 Function: Stabilize the spine, assist in bending and extending the body, maintain balance.
🟢 Physiology: It has slow-twitch fibers for endurance and fast-twitch fibers for powerful movements.
🔵 Innervation: The lumbar, thoracic, and cervical spinal nerves (C1 to L5).
🟣 Importance: Active in bodybuilding, weightlifting, yoga, and stretching movements.
🟤 Exercises: Deadlift, Hip Thrust, Glute Bridge, Squat, Superman.
⚫ Interesting Facts: The most important muscle group for maintaining body balance and preventing lower back injuries.
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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