How to do the Dumbbell Shrug
Dumbbell Shrug is a beginner single-joint isolation pulling exercise targeting the Traps in the Back region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders.
Dumbbell Shrug demonstration · © GymiaFit
Dumbbell Shrug at a glance
- Primary muscles
- Traps
- Secondary muscles
- Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Dumbbell Shrug step by step
- 1Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- 2Keep your arms straight and let the dumbbells hang by your sides.
- 3Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
- 4Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Shrug — questions
What muscles does the Dumbbell Shrug work?
The Dumbbell Shrug primarily targets the Traps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Dumbbell Shrug?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Shrug suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Shrug?
Dumbbell Decline Shrug, Dumbbell Decline Shrug V. 2, Dumbbell Incline Shrug train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Shrug demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.