Dumbbell Shrug
The dumbbell shrug is a back exercise targeting the trapezius muscles. Holding dumbbells at the sides allows for a natural arm path and equal loading on both sides, making it effective for building upper trap strength and thickness.
How to do it
- Stand upright holding a dumbbell in each hand at your sides with a neutral grip.
- Allow your arms to hang straight down with your shoulders relaxed.
- Elevate your shoulders as high as possible towards your ears in a controlled shrugging motion.
- Pause briefly at the top, squeezing your trapezius muscles.
- Slowly lower your shoulders back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your arms completely straight
- Lift your shoulders straight toward your ears
- Pause for a second at the very top
- Lower your shoulders under control
Breathing: Inhale as you lower the weights, and exhale as you lift your shoulders toward your ears.
Common mistakes
- Rolling the shoulders in circles can put unnecessary stress on the shoulder joints, so lift straight up and down instead.
- Using weights that are too heavy often leads to a restricted range of motion, reducing the effectiveness of the movement.
- Bending the elbows turns the exercise into an arm movement, so keep your arms locked straight at your sides.
Muscles worked
Primary: traps. Secondary: neck, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel neck or shoulder strain, use a lighter weight or reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I roll my shoulders when doing shrugs?
No, it is safer and more effective to lift your shoulders straight up and down rather than rolling them.
How heavy should the dumbbells be?
Start with a moderate weight that allows you to perform all repetitions with proper form and a full range of motion.
What muscles do dumbbell shrugs work?
They primarily target the trapezius muscles in your upper back and neck.