Dumbbell Shrug
Auto DetectedDumbbell shrug that targets upper trapezius muscles to build upper back thickness and improve posture; commonly used for hypertrophy and shoulder stability.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Forearms, Shoulders
Accessory Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps, Mid Traps
Forearms
5/10Flexors
Shoulders
3/10Medial Delts
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, core engaged. Hold a dumbbell in each hand at your sides with arms straight and neutral grip.
- Raise shoulders straight up toward your ears as high as possible.
- Squeeze trapezius muscles at the top for 1-2 seconds.
- Lower shoulders slowly back to starting position.
- Fully relax traps at the bottom.
- Repeat for desired repetitions while maintaining control.
Coaching Tips
Form Cues
- Shoulders to ears
- Keep arms straight
- No rolling motion
- Squeeze at top
- Control the descent
Breathing
Inhale as you lower your shoulders, exhale as you shrug up and squeeze.
Tempo
2-1-1
Range of Motion
Elevate shoulders until they touch ears, lower until full stretch without rolling or forward head tilt.
Safety
Safety Notes
- Avoid if you have acute neck or shoulder pain
- Do not use weights that compromise form
- Maintain neutral neck position
- Stop if you feel strain in joints
- Consult professional for pre-existing issues
Spotting
Spotting not typically required; use lighter weights if needed for safety.
Common Mistakes
- Rolling shoulders forward or back
- Bending elbows excessively
- Using momentum or jerking
- Jutting head forward
- Swinging weights
When to Avoid
- Acute shoulder impingement
- Neck injuries
- Recent spinal issues
Flexibility Needed
- Adequate shoulder elevation range
- Neutral spine mobility
Build Up First
- Basic standing posture
- Proper grip strength
Also known as
DB Shrug, Dumbbell Trap Shrug, Shoulder Shrug
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