Exercise 0406 · REF NJzBsGJ
Dumbbells let the shoulders travel through a slightly more natural path than a barbell shrug, since the arms hang at the sides instead of in front of the body. The movement itself is simple — shoulders straight up, brief pause, controlled lower — and simple is the point with a lift this direct. Straps often become necessary before the traps do, since grip tends to be the first thing to give out.
How to Do the Dumbbell Shrug
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
- Keep your arms straight and let the dumbbells hang by your sides.
- Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
- Hold the contraction for a second, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
The Dumbbell Shrug primarily targets the Traps, with Shoulders as the primary synergist muscle group.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Traps Exercises
Band Shrug
Barbell Shrug
Cable Shrug
Dumbbell Decline Shrug
Dumbbell Decline Shrug V. 2
Dumbbell Incline Shrug
Equipment Alternatives
Don't have dumbbell? These target the same traps with different equipment.
FAQ
- What muscles does the Dumbbell Shrug work?
- The Dumbbell Shrug primarily targets the traps, with the shoulders as the main supporting muscle group.
- What equipment do I need for the Dumbbell Shrug?
- The Dumbbell Shrug is done with a dumbbell.
- What's a good alternative to the Dumbbell Shrug?
- If you don't have access to a dumbbell, the Scapula Dips targets the same traps using body weight instead.