How to do a Dumbbell Shrug
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Shrug
Target muscles worked
Instructions for Proper Form
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.
- Stand in an upright posture with your shoulders back and feet shoulder-width apart.
- Extend your arms by your sides with slight elbow flexion and hold a pair of dumbbells with your palms facing in.
- Brace your core by breathing into your stomach and flexing your abdomen to maintain a neutral spine.
- Keep your arms extended by your sides as you glide your shoulders up to your ears keeping your shoulders back and neck straight.
- Lower your shoulders back to the starting position.
Weight & 1 Rep Max Calculator
Average Dumbbell Shrug standards by male, female, weight, age and height
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.
- beginner8reps25lbs1 Rep Max30lbs
- intermediate8reps40lbs50lbs
- advanced8reps45lbs55lbs
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Alternatives & Variations to Dumbbell Shrug
1. Barbell Shrug
92.2 mSCORESWAPPED 7,165 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
2. Dumbbell Upright Row
90.7 mSCORESWAPPED 4,824 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
3. Upright Row
94.8 mSCORESWAPPED 3,304 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
4. Cable Upright Row
89.4 mSCORESWAPPED 3,195 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
5. Smith Machine Shrug
78.9 mSCORESWAPPED 2,619 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.
6. Cable Shrugs
36.5 mSCORESWAPPED 2,495 TIMESThis exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Intermediate
- Trapezius
- Cable Crossover
7. Hammerstrength Shrug
59.7 mSCORESWAPPED 2,193 TIMESA machine-based variation of the standard shrug. Using a Hammerstrength Machine restricts your range of motion, and forces you to move the weight on a set path. This helps stabilize the movement, allowing you to focus on exertion or form improvement.
8. Trap Bar Shrugs
50.5 mSCORESWAPPED 1,093 TIMESThis compound exercise targets the upper back, traps, and forearm grip strength. It utilizes the trap bar for a more natural hand position, offering a safer alternative for individuals with shoulder or wrist issues. Trap Bar Shrugs are effective for improving overall pulling strength and power, making them a suitable addition to any strength program.
- Intermediate
- Trapezius
- Trap Bar
9. Barbell Behind The Back Shrug
58.8 mSCORESWAPPED 1,025 TIMESBarbell Behind The Back Shrug is a variation on the more common Barbell Shrug. Similar to other Shrugs, this is an isolation exercise that primarily targets your traps. By positioning the barbell behind your body instead of in front can help keep your shoulders in the proper position.
10. Machine Shoulder Shrug
37.5 mSCORESWAPPED 1,014 TIMESAn isolation exercise targeting the trapezius muscles using a machine. It allows for controlled movement and focuses solely on the shrugging motion, enhancing trap development. Ideal for beginners, providing support and minimizing strain on other muscle groups.