Dumbbell Shrug
- Beginner
- Gym
- Home
The dumbbell shrug lifts the shoulders straight up toward your ears with a dumbbell hanging at each side, arms kept straight throughout. It isolates the traps without involving the biceps or forearms the way a barbell shrug can. Beginners use it at home or in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Traps
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Stand tall with dumbbells at your sides.
- Keep your arms straight.
- Shrug your shoulders straight up toward your ears.
- Pause, then lower slowly. No rolling.
Form cues
- Hold the top position for a full second.
- Keep your arms loose, not pulling with your biceps.
- Exhale as your shoulders rise toward your ears.
Common mistakes
- Shoulders roll forward or backward at the top. Move straight up and down, no rolling.
- Elbows bend to help lift the weight. Keep your arms straight and let traps do the work.
- Weight drops fast without a pause. Lower slowly and pause briefly at the top.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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