BACK · ISOLATION
Dumbbell Shrug
A loaded shrug emphasizing the upper trapezius.
Primary musclesTraps
Secondary musclesForearms
EquipmentDumbbells
DifficultyBeginner · Scapular Elevation
How to perform
- Stand tall with dumbbells at your sides.
- Raise the shoulders straight upward without rolling them.
- Lower under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the traps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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