Dumbbell Reverse Rolling Shrug
Adding a reverse rolling motion to the shrug increases time under tension across the full trapezius
BackIntermediateStrengthIsolation
At a glance
| Muscles worked | Primary: Trapezius |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Stand holding a dumbbell in each hand at your sides
- Step 2: Shrug your shoulders straight up
- Step 3: Roll your shoulders backward and down in a circular motion
- Step 4: Continue the rolling motion smoothly without pausing
- Step 5: Repeat for the full set, keeping the movement controlled
Equipment
- Dumbbells optional
Coaching tips
Benefits
Adding a reverse rolling motion to the shrug increases time under tension across the full trapezius
Common mistakes
Rolling too fast and losing control of the dumbbells
Make it harder
Increase the dumbbell weight or slow the rolling tempo
Make it easier
Perform a standard straight-up shrug without the roll
Breathing
Exhale shrugging up and back, inhale rolling down
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.