Shrugs are quite common towards the end of a workout. They have some clear goals – loads of growth over a short period of time, as well as mass gains. Now, shrugs can go in two different directions.
Comparing dumbbell shrugs vs. barbell shrugs depends on your goals, so you need to understand how each of them works. Barbell shrugs help with the mass gains, but also with the strength. After all, you can load much more weight. If you find it easy to shrug a 200-pound barbell, you will most likely find it difficult to deal with two 100-pound dumbbells. But then, using dumbbells with less weight is also an advantageous idea because you have a greater range of motion. This is what makes your goals so important. If you are new to bodybuilding, it is mostly about gains. You want to gain size in every muscle – add some inches – without spending months. You also have to be smart about it. Some things that work for experienced bodybuilders are not always suitable for beginners, hence the necessity of doing your homework. Dumbbell shrugs vs. barbell shrugs – Pros and cons
Generally speaking, barbell shrugs allow you to lift more. This is a no-brainer. Pick a solid 150-pound barbell. Find a dumbbell of the same weight and try to pick it up. Much harder, right? The construction of a barbell and the way you grip it add to its ease of use. If you are after more weight, barbells are simply better.
On the same note, barbells can be loaded with heavier weights. They also allow a more incremental workout when compared to dumbbells. As a direct consequence, your progress will be much more efficient with barbells. You can go up in weight on a regular basis to challenge yourself, while dumbbells simply do not allow as much versatility. When weightlifting, the form is one of the main things in the process. You need to start with low weights in order to ensure the perfect form. Then, which option is better when comparing dumbbell shrugs vs. barbell shrugs?
The barbell is a winner again – more control of the weight. An experienced lifter already has good form, so there is not much to learn there.
Other than that, angles are quite important when exercising, regardless of what you use. Try both exercises at the same angle – for instance, 30 degrees. The barbell shrug will activate the trapezius in a more efficient manner than if you used a dumbbell shrug. Now, these muscles are not as important as others, but it is still worth knowing that barbells might be more efficient. Front shrugs vs. side shrugs
The position of the bar makes these exercises hit a bit differently. For example, having the bar in front of the body means the shoulders will need to move slightly forward. As a direct consequence, you will use more of your upper trap muscles to maintain the perfect form. The same role applies to the muscles pulling shoulders forward.
You can use the barbell for back shrugs as well. Your shoulder must go up a bit, but also backwards. The upper traps will be seriously hit during such an exercise, yet you will also work on the middle traps too. The issue with this type of exercise is that the form is difficult and awkward, so you are limited in terms of weight. To kill your upper traps, keep the barbell in front of you, as you can lift heavier weights. Now, how about side shrugs? When comparing dumbbell shrugs vs. barbell shrugs, side shrugs feel easier. You will need dumbbells for them. You will need to reduce the weight a little, but you will also find them more comfortable. Shoulders are loose – you do not have to push them back or forth. Therefore, such exercises could be less efficient. Both versions of barbell shrugs can be efficient in terms of building your traps, but dumbbell shrugs are not to be overlooked either. All these exercises hit from different angles, meaning you get to work on different fibers. For maximum efficiency, it might be better to just implement different exercises throughout your workout. Dumbbell shrugs muscles worked
Whether you use dumbbell shrugs, barbell shrugs, or a mix of both, you need to know what muscles are worked on. After all, you want to be able to focus on those muscles. You need to isolate them and put most of the pressure on them for maximum efficiency.
So, what muscles are affected throughout such a workout?
Top 3 dumbbell shrug variations
There are different ways to take your dumbbell shrugs to another level, and trying out different variations will definitely help surprising your muscles. Try at least two different variations during a workout and change the order or types with every new workout. You need your muscles challenged for maximum efficiency.
Should I do barbell shrugs?
Barbell shrugs add strength and mass. They are more efficient when compared to dumbbell shrugs. They also come in a few different variations, so there is always the opportunity to surprise your muscles and challenge them with a new workout. In fact, you might as well swap between barbells and dumbbells for even more variety.
Conclusion
Bottom line, comparing dumbbell shrugs vs. barbell shrugs is only a matter of your experience and fitness condition. Barbells are more efficient, but not for everyone. If you are new, dumbbells will help you reach the perfect form. Start with dumbbells, make sure you do your exercises by the book and master them. Only then you can switch to barbells to add more mass, but without the risks to injure yourself in the process.
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AuthorTim is a fitness expert and blogger. He is the main contributor for Let's Shape Up. You can find the latest blogs here. If you want to know more about us, you can find it on the About page. If you need any information regarding our blogs feel free to contact us. Archives |