The Dumbbell Hammer Shrug + Lateral Raise with an Eccentric Focus is a compound exercise that targets the traps and lateral deltoids. This movement combines a shrug with a lateral raise, emphasizing the eccentric (lowering) phase to maximize muscle engagement and control.

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Muscles Targeted:

• Primary: Trapezius (Upper), Lateral Deltoids
• Secondary: Rhomboids, Levator Scapulae

Equipment Needed:

• Pair of Dumbbells

Exercise Description:

1. Starting Position: Stand with a dumbbell in each hand, arms fully extended by your sides, and palms facing your body (hammer grip).
2. Hammer Shrug Phase: Elevate your shoulders toward your ears, performing a shrugging motion while maintaining a neutral grip on the dumbbells.
3. Hold and Squeeze: At the top of the shrug, hold the position for a brief pause, squeezing your traps.
4. Eccentric Lateral Raise: Slowly lower the dumbbells to the sides in a controlled manner, transitioning into a lateral raise.
5. Lateral Raise Position: When your arms are parallel to the ground, pause and focus on the engagement of the lateral deltoids.
6. Reverse Movement: Lower the dumbbells back to the starting position, returning to the hammer grip.
7. Repeat: Perform the desired number of repetitions, emphasizing the controlled eccentric phase.

Tips:

• Maintain a straight posture with a slight bend in your knees to protect the lower back.
• Control the lowering phase of the lateral raise to maximize muscle engagement.
• Use a weight that challenges you while allowing for proper form throughout the exercise.
• Focus on quality over quantity, ensuring proper muscle contraction.

Variations:

• Alternating Hammer Shrug + Lateral Raise: Perform the exercise in an alternating fashion, lifting one shoulder at a time.
• Isometric Hold: Pause at the top of the lateral raise for an isometric hold before lowering the dumbbells.

Benefits:

• Targets the upper traps for enhanced shoulder development.
• Engages the lateral deltoids, contributing to shoulder width.
• Emphasizes the eccentric phase for increased muscle control and hypertrophy.

Incorporate the Dumbbell Hammer Shrug + Lateral Raise with Eccentric Focus into your shoulder workout to effectively target both the traps and lateral deltoids while promoting controlled muscle engagement.