28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Glutes Exercises
Dumbbell Jump Shrug
- Skill Level Advanced
- Type Strength Training
- Equipment Dumbbells
- Body parts Glutes, Hamstrings, Quads, Shoulders, Total Body, Traps
The dumbbell jump shrug increases lower body power while targeting the traps and legs. The exercise also improves metabolic conditioning.
Instructions
-
Standing in a partial squat with your feet shoulder-width apart, hold a pair of dumbbells with your palms facing each other.
-
Lower into a full squat, then quickly explode up and shrug your shoulders toward your ears. Land softly and return to the starting position.
Trainer’s Tips
- Bend your knees slightly and bend at the waist to cushion your landing.
- Lift with your legs, not your arms.
