How to do a Dumbbell Shrug

Authored by Fitbod

About Dumbbell Shrug

Sets Logged
2,413,663
Popularity Rank
55th
Difficulty
Beginner
Trapezius Strength
93 mSCORE 8th
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Dumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.

  1. Stand in an upright posture with your shoulders back and feet shoulder-width apart.
  2. Extend your arms by your sides with slight elbow flexion and hold a pair of dumbbells with your palms facing in.
  3. Brace your core by breathing into your stomach and flexing your abdomen to maintain a neutral spine.
  4. Keep your arms extended by your sides as you glide your shoulders up to your ears keeping your shoulders back and neck straight.
  5. Lower your shoulders back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps