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Dumbbell Shrug
PullIsolationHaltèresBeginner
Muscles worked
Back
Traps
Instructions
- 1Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- 2Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- 3Lower the dumbbells back to the original position.
- 4Repeat for the recommended amount of repetitions.
About Dumbbell Shrug
The dumbbell shrug isolates the upper trapezius by elevating the shoulders with a dumbbell in each hand at the sides. The neutral grip allows a natural range of motion and balanced unilateral work to build upper-back mass.
check_circleBenefits
- check_circleIsolates the upper traps with a natural grip
- check_circleBalances the work between both sides
- check_circleOffers a large range of shoulder elevation
lightbulbExecution tips
- lightbulbLet the dumbbells hang at the sides
- lightbulbElevate the shoulders straight up toward the ears
- lightbulbPause at the top contraction
- lightbulbLower slowly to stretch the traps
warningCommon mistakes
- warningRolling the shoulders instead of moving vertically
- warningBending the elbows and pulling with the biceps
- warningUsing body momentum to lift
- warningCutting the range short with too heavy a load
helpFrequently asked questions
Dumbbell or barbell shrugs?expand_more
Dumbbells give a more natural range and fix imbalances; the barbell allows heavier loading.
How many reps for the traps?expand_more
Sets of 12 to 20 reps with a pause at the top work well for this muscle.
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