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Dumbbell Shrug

INTERMEDIATE

Dumbbell Shrug

A dumbbell Shrug is the best exercise for toning your upper back muscles, building big traps, and improving your posture.

STRENGTH INTERMEDIATE DUMBBELLS

Demonstration Video

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Target Muscles

Layer 1
SHOULDERS TRAPS UPPER BACK

Instructions

  1. Get into a standing position with dumbbells on either side of your body. Lean forward, inhale and pick up the dumbbells in a neutral grip.
  2. Stand up straight and make sure your spine remains neutral.
  3. Tighten the traps to raise the shoulders. Squeeze strongly at the top point and slowly lower the dumbbells to the starting position. Repeat for the desired number of repetitions.

Tips

  • Looking up slightly during the shrug can increase the contraction because the traps help control the movement of the skull. This movement must be smooth and controlled, as ballistic movement can cause neck injury.
  • Traps tend to respond well to high reps and explosive movements (such as high snatch grip rows), so program your assistance work accordingly.
  • Limit momentum and excessive jerking or bouncing of the weight.

Alternative Exercises

Barbell Shrug
ADVANCED

Barbell Shrug

STRENGTH BARBELL

Barbell Shrug primarily targets the traps and also engages both core abdominal muscles and the forearm. While lifting the weight, your core activates to stabilize your upper body. In addition, the barbell shrug improves your forearm strength.

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Dumbbell Jump Shrug
ADVANCED

Dumbbell Jump Shrug

STRENGTH DUMBBELLS

Dumbbell Jump Shrug is a free weight exercise that primarily targets the traps and, to a lesser degree, also targets the quads, calves, glutes, hamstrings, and shoulders. This exercise is also good to improve metabolic conditioning.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024