Dumbbell Shrug
Classic isolation movement for building upper trap size and strength
BackBeginnerStrengthIsolation
At a glance
| Muscles worked | Primary: Trapezius |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Stand tall holding a dumbbell in each hand at your sides
- Step 2: Keep your arms straight and core braced
- Step 3: Shrug your shoulders straight up toward your ears
- Step 4: Squeeze your traps at the top of the movement
- Step 5: Lower back down with control and repeat
Equipment
- Dumbbells optional
Coaching tips
Benefits
Classic isolation movement for building upper trap size and strength
Common mistakes
Rolling the shoulders instead of shrugging in a straight vertical line
Make it harder
Increase the dumbbell weight or add a pause at the top
Make it easier
Use lighter dumbbells and focus on full range of motion
Breathing
Exhale shrugging up, inhale lowering down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 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.