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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Dumbbell Shrug
TrapsBeginner

Dumbbell Shrug

Standing with a dumbbell in each hand at the sides, the shoulders are elevated toward the ears and lowered. Directly trains the upper trapezius.

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Primary muscles

  • Traps (Trapezius)

Secondary muscles

  • Forearm Flexors
  • Rhomboids
Sets
3–4
Reps
10–15
Rest
60s

How to perform

Dumbbell Shrug movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a dumbbell in each hand at your sides, palms facing in, arms straight.

  1. 1

    Brace the core and keep the arms straight.

  2. 2

    Shrug the shoulders straight up toward the ears.

  3. 3

    Hold the top for a brief squeeze.

  4. 4

    Lower slowly to a full stretch.

Breathing: Exhale as you shrug, inhale as you lower.

Coaching tips

  • Straight up, straight down

  • Pause at the top

  • Arms are just hooks

Common mistakes

  • Rolling the shoulders in circles

  • Bending the elbows

  • Short, bouncy reps

Safety notes

  • Keep the neck neutral; do not jut the head forward.

Details

Body parts
Shoulders · Neck · Upper Body
Equipment
Dumbbell
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Barbell ShrugBeginner→
  • Cable ShrugBeginner→
  • Machine ShrugBeginner→
  • Resistance Band ShrugBeginner→
  • Trap Bar ShrugBeginner→

Easier Variations

  • Shoulder Shrug DrillBeginner→

Variations

  • Incline Dumbbell ShrugBeginner→

Similar Exercises

  • Barbell Upright RowIntermediate→
  • Dumbbell Upright RowBeginner→
  • Farmer's CarryBeginner→
  • Single-Arm Dumbbell Upright RowIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.