Dumbbell shrugs train the upper traps directly: shoulders up toward your ears and back down, arms hanging like hooks.
1Starting positionStart2End positionFinish
Setup
Stand tall with the dumbbells at your sides, palms facing in. Feet hip-width, abs braced, eyes forward. Keep your arms straight — they only hold the weight, your shoulders do the work.
Execution
Stand tall with a dumbbell in each hand at your sides — starting position.
Exhale and raise your shoulders as high as you can without using your biceps, holding for a second.
Inhale and lower them back down slowly.
Common mistakes
Rolling your shoulders in circles — go straight up and down; the circle adds nothing but stress on the shoulder joint.
Bending your arms and curling the dumbbells up — keep your elbows straight the whole time.
Short range with heavy weight — bring your shoulders to your ears and pause for a second at the top.
Poking your head forward — keep your neck neutral, don't jut your chin.
Alternatives
Equipment taken or the movement doesn't suit you — try Barbell Shrug, Cable Shrug, Barbell Shrug Behind the Back. All 4 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
