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.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Forearm Flexors
- Rhomboids
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a dumbbell in each hand at your sides, palms facing in, arms straight.
Brace the core and keep the arms straight.
Shrug the shoulders straight up toward the ears.
Hold the top for a brief squeeze.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.