How to do the Dumbbell Shrug
- Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- Lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Muscles worked
| Role | Muscles |
|---|---|
| Primary | traps |
| Equipment | dumbbell |
| Difficulty | beginner |
| Type | isolation |
No dumbbell? Train the same muscles with these
Ordered by how likely you are to own the 6 options.
Harder than the Dumbbell Shrug
Superset the Dumbbell Shrug with
Opposing chest work — alternate sets without extra rest.
Common questions
What muscles does the Dumbbell Shrug work?
The Dumbbell Shrug primarily works the traps. Barbell Shrug, Barbell Shrug Behind The Back, and Cable Shrugs train the same muscle, across 7 equipment types.
What equipment do you need for the Dumbbell Shrug?
Dumbbells. Without dumbbells, Scapular Pull-Up, Upright Row - With Bands, and Barbell Shrug train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.
Is the Dumbbell Shrug suitable for beginners?
Yes, the Dumbbell Shrug is rated beginner. Snatch Shrug, Upright Cable Row, and Kettlebell Sumo High Pull are the progressions from here.
Where should the Dumbbell Shrug go in a workout?
Late — the Dumbbell Shrug is isolation work, so it follows your compounds. Supersetting it with Dumbbell Flyes and One-Arm Flat Bench Dumbbell Flye cuts session time without extra rest.
Similar exercises
Build a full back session around this
The free generator picks the sets, reps and supporting exercises for you — using only the equipment you actually have.
Build a free workout