Dumbbell Shrug
Build bigger traps with Dumbbell Seated shrugs! Isolate and strengthen your trapezius muscles for a stronger, more defined upper back.
The Dumbbell Shrug mainly works the traps, with help from the forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Mid Traps (trapezius, middle fibers)
Secondary
Inner Forearm (wrist flexors)
Dumbbell Shrug Variations and Alternatives
How to do the Dumbbell Shrug
Start by selecting a pair of dumbbells that are of suitable weight for your fitness level. Stand upright with your feet shoulder-width apart.
Hold a dumbbell in each hand with your arms extended down at your sides. Your palms should be facing your body.
Keep your arms straight and your back neutral; do not bend your elbows during the exercise.
Take a deep breath and lift your shoulders as high as possible towards your ears, contracting your trapezius muscles at the top of the movement.
Pause briefly at the top position with your shoulders fully shrugged.
Slowly lower your shoulders back down to the starting position, exhaling as you do so.
Repeat the movement for the desired number of repetitions.
Tips: Keep your movements controlled and avoid using momentum to lift the weight. Do not roll your shoulders during the exercise as this can lead to unnecessary strain on the shoulder joint. Keep your neck in a neutral position to avoid straining it. Focus on using your trapezius muscles to elevate your shoulders instead of relying on your arm strength.
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Dumbbell Shrug FAQs
What muscles does the Dumbbell Shrug work?
The Dumbbell Shrug mainly works the traps, with help from the forearms. The main muscles are the trapezius.
What equipment do you need for the Dumbbell Shrug?
Dumbbells.
What workout day should the Dumbbell Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Shrug variations and alternatives?
Similar exercises include the Band Shrug, Barbell Behind-Back Shrug, Barbell Decline Shrug and Barbell Overhead Shrug.
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