Dumbbell Seated Gittleson Shrug
Description
The dumbbell seated Gittleson shrug, named after old-school bodybuilder Bill Gittleson, is a strict seated shrug variation. Sitting on the end of a bench with dumbbells hanging at the sides, you shrug the shoulders straight up with no rolling motion. The seated position eliminates leg drive and isolates the upper traps.
Equipment Required
Dumbbell Seated Gittleson Shrug Instructions
- Sit on the end of a flat bench with feet flat on the floor.
- Hold a dumbbell in each hand at your sides with palms facing your body.
- Sit tall with chest up and shoulders pulled back.
- Allow the dumbbells to hang at arms length below your shoulders.
- Brace your core.
- Shrug your shoulders straight up toward your ears.
- Hold the contraction at the top for one count.
- Lower the dumbbells back down slowly with control. Avoid rolling the shoulders.
Dumbbell Seated Gittleson Shrug Form & Visual
Dumbbell Seated Gittleson Shrug Benefits
- Strict trap isolation
- Seated position eliminates leg drive
- Old-school bodybuilding shrug technique
- Builds upper trap mass
- Allows progressive heavy loading
- Useful for hypertrophy training
Dumbbell Seated Gittleson Shrug Muscles Worked
- Trapezius (upper)
- Levator scapulae
- Rhomboids
Dumbbell Seated Gittleson Shrug Variations & Alternatives
- Dumbbell Shrug
- Barbell Shrug
- Cable Shrug
- Smith Machine Shrug
