Description:
The Dumbbell Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps.
Benefits:
- Builds the upper traps.
- Adds thickness to the neck and upper back.
- Strengthens the muscles that support heavy carries and deadlifts.
- Simple to load and progress.
Profile:
| Equipment: | Dumbbells |
| Type: | Strength Training (Isolation) |
| Resistance Type: | Free Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Upper Trapezius
Secondary Muscles
- Levator Scapulae
- Rhomboids
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Stand tall holding a dumbbell in each hand at your sides with your arms straight.
- Stand tall with the weight hanging at arms length and your core braced.
- Without bending your elbows, shrug your shoulders straight up toward your ears.
- Pause and squeeze at the top.
- Lower under control to a full stretch at the bottom.
- Repeat for the desired reps.
Common Mistakes:
- Rolling the shoulders instead of shrugging straight up.
- Bending the elbows to help lift.
- Using momentum or bouncing.
- Cutting the range of motion short.
Variations:
- Barbell Shrug
- Dumbbell Shrug
- Trap Bar Shrug
- Cable Shrug
Safety Tips:
- Lift straight up and down rather than rolling the shoulders.
- Use a weight you can control without jerking.
- Keep the neck relaxed.
- Stop if you feel neck or shoulder strain.
Additional Information:
Shrug straight up and down rather than rolling the shoulders, which adds no benefit and can stress the joint. A brief pause at the top improves the contraction.
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