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Dumbbell Shrug

Equipment: Dumbbell

Dumbbell Shrug
Primary Muscles
  • Trapezius Upper Fibers
Synergistic Muscles
  • Trapezius Middle Fibers

Shrugs are a simple exercise that target the trapezius muscles in your upper back and neck. To perform shrugs with dumbbells, follow these steps:

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand by your sides. Keep your arms straight and your shoulders relaxed.
  2. Slowly raise your shoulders as high as you can, as if you are trying to touch your ears. Hold for a second and squeeze your traps.
  3. Lower your shoulders back to the starting position and repeat for the desired number of reps.

Introduction

The "Dumbbell Shrug" is a strength training exercise that primarily targets the upper trapezius muscles in the neck and shoulders. It helps build muscle mass and improve posture by strengthening these areas. This exercise is effective for individuals aiming to increase their overall upper body strength, particularly for powerlifting or bodybuilding workouts.

Muscles Worked

  • Primary: Trapezius (upper and middle fibers)
  • Secondary: Deltoids (shoulder), Rhomboids, Erector Spinae (lower back)

How to Do It (Step-by-Step)

  1. Stand upright with feet hip-width apart, holding a dumbbell in each hand by your sides with an overhand grip.
  2. Bend your elbows slightly and lift the dumbbells straight up while keeping your shoulders relaxed.
  3. Keep your back straight, core engaged, and avoid swinging the body. Raise the dumbbells until they are at shoulder height, then slowly lower them back to the starting position.

Tip: Maintain a slow tempo for optimal muscle activation and reduce strain on the joints.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Enhance your workout routine with Auto Progression for seamless progress tracking.

Stay consistent with your rest intervals using the handy Rest Timer.

Form Tips

  • Maintain an upright torso with a slight arch in the lower back. Avoid rounding your shoulders or hunching over.
  • Keep your arms straight and hold the dumbbells at the midpoint of each arm, with the palms facing each other. Do not let your wrists bend.
  • Engage your traps by lifting your shoulders as high as possible while keeping the rest of your body stationary. Lower the weights slowly to complete one repetition.

When to Use It

  • Building Trap Muscles: Incorporate dumbbell shrugs in your back workout for isolating and strengthening the upper traps.
  • Balancing Posture: Add dumbbell shrugs to your corrective exercises routine to counteract hunching and improve posture.
  • Powerlifting Accessory Work: Include dumbbell shrugs as an accessory exercise in powerlifting routines to enhance deadlift performance.

Stay consistent with your workout history for better results: Workout History

Dumbbell Shrug - Frequently Asked Questions
Answers to common questions about dumbbell shrugs for effective training.

A dumbbell shrug primarily targets the trapezius muscles in your upper back and neck.

For beginners, start with 3 sets of 8-12 reps. Advanced lifters may increase to 4-5 sets with 10-15 reps.

Stand upright with a dumbbell in each hand, bend your knees slightly, and lift your shoulders up while keeping your arms stationary.

Include dumbbell shrugs in your back workout routine once or twice a week to avoid overtraining.

Yes, dumbbell shrugs can help women build strong and aesthetically pleasing upper backs.

More dumbbell exercises More back exercises