Dumbbell Shrug
An exercise where you hold dumbbells and shrug your shoulders up to specifically train the upper traps.
Beginner · Recommended Sets: 3-4 sets x 12-15 reps · Traps
Dumbbell Shrug — Points to Check Today
- Shoulders go straight up only — Rolling them front to back is less effective and strains the shoulders. (Rolling the shoulders in circles as you lift)
- Keep your arms straight and fixed — Bending your arms leaks the tension into the biceps. (Bending the elbows to pull it up)
- Pause at the top — The traps have a short range of motion, so make the contraction count. (Bobbing quickly with momentum)
Dumbbell Shrug — How to Do It / If You're New
- Hold a dumbbell in each hand and stand upright with your arms hanging naturally.
- Keeping your arms straight, lift your shoulders straight up toward your ears.
- Squeeze your traps hard for 1-2 seconds at the top.
- Slowly lower your shoulders back to the starting position.