Dumbbell Shrug.

How to do it.

1. Step 01

   Stand tall with a dumbbell in each hand, arms extended at your sides.

2. Step 02

   Keep your chest up and shoulders back.

3. Step 03

   Elevate your shoulders straight up towards your ears as high as possible.

4. Step 04

   Squeeze your upper traps forcefully at the peak of the movement.

5. Step 05

   Hold the contraction briefly.

6. Step 06

   Slowly lower the dumbbells back to the starting position, feeling a stretch in your traps.

Pro cues.

• Avoid rolling your shoulders, as this can cause injury.

• Focus on a strict up-and-down movement.

• Use wrist straps if grip becomes a limiting factor with heavy loads.

Questions, answered.

What is the Dumbbell Shrug?

An isolation exercise specifically designed to build mass and strength in the upper trapezius muscles.

What muscles does the Dumbbell Shrug work?

The Dumbbell Shrug primarily works your upper traps. It also recruits your forearms as secondary movers.

What equipment do I need for the Dumbbell Shrug?

You need dumbbells to perform the Dumbbell Shrug.

How many sets and reps should I do for the Dumbbell Shrug?

A typical prescription for the Dumbbell Shrug is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Dumbbell Shrug good for beginners?

Yes. The Dumbbell Shrug is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.