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Dumbbell Shrug
The dumbbell shrug is lifting the shoulders straight up with a dumbbell in each hand at your sides. With the weight beside the body instead of in front, it suits most shoulders and trains the upper traps through a full range.
How to
Dumbbell- 1 Dumbbells at the sides, arms straight.
- 2 Shrug straight up, pause at the top.
- 3 Lower slowly to a full stretch.
Tips
- Dumbbells let the arms hang naturally at the sides, which suits most shoulders.
- Keep the arms straight and let the traps do the lifting.
- Take a full stretch at the bottom of each rep.
Common mistakes
- Curling the dumbbells up with the arms.
- Letting the dumbbells swing forward.
- Cutting the range at the bottom.
Muscles worked
Main
- Upper traps
Also working
- Forearms and grip
Breathing and bracing
Breathe out as you shrug, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 10–15 reps, 1–2 min rest
- Where it fits
- At the end of a pull or upper-body day
Setup
- 1 Stand tall with a dumbbell in each hand at your sides.
- 2 Let the arms hang straight, palms facing the body.
- 3 Set the feet hip-width and brace lightly.
Technique in detail
- Shrug the shoulders straight up as high as you can.
- Hold the top for a second.
- Lower slowly to a full stretch.
- Keep the head still; do not push it forward.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How heavy should the dumbbells be?
Heavy enough for 10–15 slow reps with a pause at the top. If you cannot hold the top, the weight is too heavy.
Should I use straps?
On heavy sets, yes, if the grip gives out before the traps.
Why do I feel it in my neck?
Some neck muscle work is normal. Keep the chin level and stop at a comfortable height.
Log it in Volu(me)
Add Dumbbell Shrug to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.