Exercise library
Dumbbell Shrug
The dumbbell shrug isolates the upper traps, with the weights at your sides allowing a natural, full range of motion.
DumbbellTrapsBeginner
- Equipment
- Dumbbell
- Focus
- Traps
- Level
- Beginner
- Suggested sets
- 3–4 sets of 12–15 reps.
- Muscles worked
- TrapsForearms
How to do it
- 1Stand tall holding a dumbbell in each hand at your sides, palms facing in.
- 2Let your shoulders relax down and keep your arms straight.
- 3Shrug your shoulders straight up toward your ears as high as you can.
- 4Pause and squeeze your traps at the top.
- 5Lower the weights under control and repeat.
Tips & tricks
- Move straight up and down without rolling your shoulders.
- Hold the top position for a moment to maximise the squeeze.
- Use straps if your grip fails before your traps.
Common mistakes
- Rolling your shoulders in circles.
- Bending your elbows to help lift.
- Using a weight so heavy your range shrinks.
