Dumbbell Shrug
How to do the Dumbbell Shrug with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Traps
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Dumbbell
How to do the Dumbbell Shrug
- 1
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- 2
Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- 3
Lower the dumbbells back to the original position.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Dumbbell Shrug set you log feeds Ascend's anatomy heatmap, so your traps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More traps exercises
Dumbbell Shrug: common questions
What muscles does the Dumbbell Shrug work?
The Dumbbell Shrug primarily works the Traps.
Is the Dumbbell Shrug suitable for beginners?
Yes. The Dumbbell Shrug is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dumbbell Shrug?
To do the Dumbbell Shrug you'll need a dumbbell.
Is the Dumbbell Shrug a compound or isolation exercise?
The Dumbbell Shrug is an isolation exercise, it targets the traps through a single joint, which makes it useful for focused, targeted work.
How do I do the Dumbbell Shrug with correct form?
Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides. Follow the full step-by-step above for the complete movement.
Log your Dumbbell Shrug sets, free.
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