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Traps · Dumbbell · Beginner

How to do Dumbbell Shrug

The dumbbell shrug is an isolation exercise that targets the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, focusing on building strength and size in the upper back.

Dumbbell Shrug demonstration
Primary muscle
Traps
Also works
Shoulders
Equipment
Dumbbell
Level
Beginner
Category
Back

How to do Dumbbell Shrug, step by step

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
  2. Keep your arms straight and let the dumbbells hang by your sides.
  3. Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
  4. Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
  5. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Shrug →

Muscles worked

Dumbbell Shrug works your traps as the main mover, with help from your shoulders.

Track Dumbbell Shrug in SPLYT

Dumbbell Shrug is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More trap exercises

All 19 trap exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →