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Last updated February 2, 2026
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shoulderslatslower backteres majortrapezius
Shrug (Dumbbell)
Hold heavy dumbbells at your sides. Shrug your shoulders straight up towards your ears, pause, and lower. Do not roll your shoulders; just go up and down.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
upper traps
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keep your arms fully extended and your palms facing your body.
- Step 2Position Your Body
- Engage your core and keep your back straight throughout the exercise.
- Ensure that your shoulders are relaxed and not hunched.
- Step 3Lift the Dumbbells
- Raise your shoulders straight up towards your ears, keeping your arms straight and close to your body.
- Focus on using your trapezius muscles to lift the weight.
- Step 4Hold the Position
- At the top of the movement, hold the contraction for a brief moment.
- Ensure that you do not roll your shoulders forward or backward.
- Step 5Lower the Dumbbells
- Slowly lower your shoulders back down to the starting position.
- Maintain control of the dumbbells as you lower them.
- Step 6Repeat
- Repeat the shrug for the desired number of repetitions, focusing on maintaining proper form throughout.
- Step 7Finish the Exercise
- After completing your reps, carefully lower the dumbbells to your sides.
- Ensure that you maintain a straight back as you set the weights down.