Dumbbell Shrug

Dumbbell Shrug

The Dumbbell Shrug is a simple yet effective exercise to target the trapezius muscles, helping to build strength and improve posture in the upper back and shoulders.

How to do Dumbbell Shrug

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with a neutral grip.
2. Keep your arms straight and your shoulders relaxed.
3. Shrug your shoulders upward as if trying to touch them to your ears, focusing on squeezing your traps.
4. Hold the contraction at the top for a brief pause.
5. Slowly lower your shoulders back down to the starting position.
6. Repeat for the desired number of reps.

Form Tips

• Keep your arms straight throughout the movement; the lift should come from your shoulders, not your arms.
• Avoid rotating or rolling your shoulders, as this can cause strain.
• Focus on a full range of motion—shrug as high as you can, and lower slowly.
• Maintain a neutral spine and avoid leaning forward or backward.

Targeted Muscles

Primary Muscles:

• Trapezius (upper back and shoulders)

Secondary Muscles:

• Levator scapulae (neck and upper back)
• Rhomboids (upper back)
• Forearms (for grip strength)