Dumbbell Shrug
Muscles worked
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 traps by raising the shoulders, one dumbbell in each hand along the body. Unlike the bar held in front of the thighs, the neutral, side grip gives a more natural range and balanced unilateral work, ideal for building the volume of the upper back and neck. Lift the shoulders toward the ears in a straight line, pause at the top, then lower under control without rolling the shoulders. Since the traps handle heavy loads, consider straps if your grip fails first, and chase a clear contraction rather than a minimal range.
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.
Do shrugs improve posture?expand_more
Stronger traps support the neck better, but posture depends mostly on balance with the mid-back and the deep neck muscles. Pair shrugs with horizontal pulling (rows) for solid posture.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.