Dumbbell Shrug
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Log this exerciseMuscles
Technique
Hold a dumbbell in each hand at your sides with arms straight. Shrug both shoulders straight up toward your ears simultaneously. Pause at the top to maximize trap contraction. Lower the dumbbells back down with control.
Steps
- Stand tall with a dumbbell in each hand and your arms straight at your sides
- Brace your torso and keep your head in a neutral position
- Elevate both shoulders straight toward your ears without bending your elbows
- Pause briefly at the top and contract your upper traps
- Lower your shoulders under control to the starting position
Common mistakes
- Rolling the shoulders instead of shrugging straight up and down
- Bending the elbows to lift the dumbbells
- Using leg drive or torso momentum
- Pushing the head forward during the shrug
Variations
- Seated dumbbell shrug
- Single-arm dumbbell shrug
- Incline bench dumbbell shrug
- Dumbbell shrug with a brief isometric hold
Related exercises
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Try ForceIndex freeFAQ
What muscles does Dumbbell Shrug work?
Muscles: Traps, Neck.
What equipment do I need for Dumbbell Shrug?
Equipment: Dumbbell ×2.
Where can I do Dumbbell Shrug?
Location: Home, Gym.
Calculators & tools
One-rep max calculator — estimate your 1RMStrength calculator — how strong are you?All fitness calculatorsUseful reading
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