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Dumbbell Shrug

The standing dumbbell shrug raises and lowers the shoulders with a dumbbell held in each hand beside the thighs. Keep the arms extended and the torso steady. The hands remain near the body throughout the movement, which distinguishes the shrug from a lateral shoulder raise.

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Also known as: DB Shrug, Dumbbell Trap Shrug

Category

Back

Equipment

Dumbbell

Target

Traps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Shrug

1. Stand with a dumbbell in each hand, palms facing your thighs.
2. Keep your arms extended and your back upright.
3. Raise your shoulders vertically toward your ears.
4. Hold the peak contraction briefly.
5. Lower the weights slowly back to the starting position.

Technique & Form Tips

The upper trapezius contributes to raising the shoulder blades against the dumbbell load. Maintain a secure grip and let the shoulders move without bending the elbows or bouncing through the knees.

Common Mistakes to Avoid

• Bending the wrists: Keep the wrists straight and in line with the forearms rather than bending them to lift the weights.
• Rotating the shoulders: Focus on a straight vertical lift; do not roll the shoulders forward or backward.
• Moving too quickly: Perform the movement with a slow, controlled cadence to maximize focus.

How to Breathe During This Exercise

Exhale as you lift and inhale as you lower the weights.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Shrug mainly targets your Traps, with your Shoulders helping support the movement.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band · Traps Barbell Shrug Barbell · Traps Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Incline Shrug Dumbbell · Traps Kettlebell Sumo High Pull Kettlebell · Traps

Equipment Alternatives

Don't have dumbbell? These target the same traps with different equipment.

Band Shrug Band · Traps Barbell Shrug Barbell · Traps Cable Shrug Cable · Traps Lever Gripless Shrug Leverage Machine · Traps

FAQ

What muscles does the Dumbbell Shrug work?

The Dumbbell Shrug mainly works your traps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell Shrug?

You do the Dumbbell Shrug with Dumbbells. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell Shrug?

One mistake to watch for is bending the wrists: Keep the wrists straight and in line with the forearms rather than bending them to lift the weights.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell Shrug?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Dumbbell Shrug?

The Band Shrug trains your traps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.