Strength · Recomp guide

Dumbbell Shrug

The dumbbell shrug is a beginner strength exercise for your traps, using dumbbell.

Main muscles
Traps
Equipment
Dumbbell
Level
Beginner
Dumbbell Shrug, starting position
Start
Dumbbell Shrug, end position
Finish

Setup

Stand tall with a heavy dumbbell in each hand at your sides.

How to do it

  1. Keep your arms long.
  2. Shrug your shoulders straight up.
  3. Squeeze at the top for a second.
  4. Lower all the way down.

Coaching cues

  • Ears to shoulders, not shoulders forward.
  • Full stretch at the bottom.

Common mistakes

  • Short, bouncy reps.
  • Rolling your shoulders.

Alternatives to the dumbbell shrug

Standing Dumbbell Upright Row Dumbbell Barbell Shrug Barbell Upright Cable Row Cable Barbell Shrug Behind The Back Barbell Cable Shrugs Cable Calf-Machine Shoulder Shrug Machine