Dumbbell Shrug
An isolation exercise where you hold dumbbells at your sides and lift your shoulders up to train the trapezius muscles.
Secondary muscles
How to do it
- Stand tall with a dumbbell in each hand at your sides and your feet about hip-width apart.
- Let your arms hang straight with your palms facing your body.
- Lift your shoulders straight up toward your ears without bending your elbows.
- Pause briefly at the top while keeping your torso still.
- Lower your shoulders back down under control to the start position and repeat.
Form cues
- Shoulders straight up
- Arms stay long
- Neck relaxed
- Control the lowering
Common mistakes
- Rolling the shoulders in circles instead of lifting straight up and down.
- Bending the elbows and turning the move into an upright row.
- Leaning the torso back or forward to swing the dumbbells.
- Jutting the head forward as the shoulders rise.
Breathing
Exhale as you shrug your shoulders up, and inhale as you lower them back down.
