Dumbbell Shrug
A dumbbell shrug lifts your shoulders straight up towards your ears to work the upper trapezius, with your grip working too.
How it moves
Arms straight, weights at your sidesUpper traps working. A simplified figure, not a full form check.
- Main muscle
- Traps
- Also works
- Forearms
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 2 to 3 sets of 10 to 15 reps
Written by WellPath FusionLast updated
- Stand tall. Hold a dumbbell in each hand at your sides, palms facing in.
- Keep your arms straight. Your arms just hang. The movement comes from your shoulders.
- Shrug up. Lift your shoulders straight up towards your ears.
- Hold. Squeeze at the top for a second.
- Lower. Let your shoulders lower slowly all the way down.
What are the most common mistakes?
- Rolling the shoulders. Move straight up and down. Rolling adds nothing.
- Bending the elbows. Keep your arms straight.
- Bouncing. Pause at the top and control the lowering.
How can you make it easier or harder?
Make it easier
Use lighter dumbbells.
Make it harder
Hold the squeeze at the top for three seconds each rep.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
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