Rolling the shoulders forward on the shrug
Anterior rotation adds pec minor load; upper trap loses the vertical path.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Pull · Upper Body
Dumbbell Shrug
Coaching cues
- Hold dumbbells at sides; shrug straight up — no rolling
- Pause at full elevation; hold 1 to 2 seconds
- Lower slowly to a full depression between reps
- Neutral grip reduces wrist stress versus a barbell shrug
Common faults 2
No full depression between reps
Partial range of motion; upper trap never achieves full length.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗