Dumbbell Shrug

Description

The dumbbell shrug is a single-joint isolation exercise where you hold a dumbbell in each hand at your sides and shrug your shoulders straight up toward your ears. The dumbbell version allows a more natural arm position than the barbell — the dumbbells hang at your sides rather than in front of your thighs — and is easier to set up. It builds the upper traps effectively at home or in the gym.

Muscle Group

Back, Shoulders, Traps

Equipment Required

Dumbbell

Dumbbell Shrug Instructions

Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your body.
Pull your shoulders back and brace your core. Keep your arms completely straight.
Shrug your shoulders straight up toward your ears as high as you can. Imagine trying to touch your shoulders to your earlobes.
Keep your arms straight and let the dumbbells rise with your shoulders. Do not bend at the elbows — this is not a row.
Squeeze your traps hard at the top for one to two seconds. Do not roll your shoulders forward or backward.
Lower the dumbbells under control by relaxing your traps and letting your shoulders return to neutral.
Repeat for the desired number of reps. Use heavy weight and strict form for best results.
Use straps for heavy loading if your grip starts to fail before your traps.