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Traps · Dumbbell

Dumbbell Shrug

An isolation movement that trains your traps, done with a dumbbell.

EquipmentDumbbell
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Dumbbell Shrug muscles worked, front viewDumbbell Shrug muscles worked, back view
TrapsPrimary

How to do it

  1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  3. Lower the dumbbells back to the original position.
  4. Repeat for the recommended amount of repetitions.

More trap exercises

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